Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×7/70%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Compare to week 6 Weightlifting Complex 1 High Hang Squat Clean + 1 Mid Hang Squat Clean + 1 Squat Clean Complex (Weight) HHSC + MHSC + SC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (9m) 25m Shuttle 9 Pullup 9 AKS 24/16kg Rx+: PUL: C2B WT: 32/20kgRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×5/70% ) Front Squat (1xME/50%) Unbroken Metcon (AMRAP – Rounds and Reps) (18m) 18 SL Vup L/R=2 36 Double-Under 18 DB Hang to OH 35/20 36 Mtn Climber L/R=2 18 DB Goblet Squat 35/20 36 DB Lteral Hop L/R=2Rx+: 55/35 MetconRead more

Blue Ridge Fitness – CrossTraining Hero WOD Teams of 2 | (Partner WOD) The Don (Time) For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 66 Burpees 66 Double-UndersIn honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click hereWOD Can be performed scaled with partner or Rx individuallyRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Rack Forward Lunge (3×6/75% | 6L/6R) (14m) Front Rack Forward Lunge (1xME/50% | (Alternating reps)) Unbroken set (Compare to Week 5) Metcon (3 Rounds for reps) CIRCUIT: 60/60 | 3rds Double-Under TGU (R) TGU (L) Tuck TapsWT: Athlete Choice MetconRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (3×6/75%) (12m) Weightlifting Wide Grip Bench Press (1xME/50%) Unbroken Complex 1 High Hang Muscle Snatch + 1 Mid Hang Muscle Snatch + 1 Muscle Snatch Complex (Weight) HHPS + MHPS + PS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (7m) 4 Plate OH Stepup 24/20″ | L/R=2 8 Plate Hand-Tap L/R=1 12 Plate Scissor Kick L/R=1WT: 45/25#Read more