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) Sumo Deadlift (3×6/75%) (14m) Sumo Deadlift (1xME/50%) Metcon (AMRAP – Rounds and Reps) With a (20m) running clock 600m Run 100 ABmat Situps (Buy-in) Then: With remaining time: AMRAP 9 Ring Dip 11 WBS 20/14# 13 Plank Jack MetconRead 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 Wide Grip Bent Over Row (3×6/75%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Power Clean + 1 Mid Hang Power Clean + 1 Power Clean Complex (Weight) HHPC + MHPC + PC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) For Time 21-15-09 Floor Press 155/95# Jumping Lunge L/R=1*CAP: (8m)Read 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 (3×6/75% ) Front Squat (1xME/50%) Unbroken Metcon (AMRAP – Rounds and Reps) (16m) 8 Pullup 12 Box Jump 24/20” 18 MB Russian Twist 20/14# L/R= 1 34 Double-Under MetconRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) Circuit: 2m/1m | 3rds Sled Push 165/125# 2A Farmer Walk 24/16kg Stone G2S 75/50# Pushup + Shoulder Tap L/R*Sled is pushed WALKING (No running) *Farmer Walk is 2A suitcase Carry (No running) *2min work 1min rest *1 Athlete working 1 Athlete resting *Score meters of sled and walk as reps Rx+: Body Armor/Vest/RuK 20/14#Read 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 (3×5/80% | 5L/5R) (14m) Front Rack Forward Lunge (1xME/50% | (Alternating reps)) Unbroken set METCON “A” (AMRAP – Reps) (10m) ME MB OH ABmat Situps 20/14# *EOMOM: 10 MB Squat Thrust 20/14# *Score: Situp reps ONLY *Rest: (2m) *Then: METCON “B” METCON ” B” (AMRAP – Reps) (8m) ME Hollow MB Flutter Kick L/R=1 | 20/14# *EMOM: 5 MB Squat Thrust Score: Flutter Kick reps ONLY MetconRead more