Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Wide Grip Bench Press (3×5/80%) (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) HHMS + MHMS + MS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 6 Front Rack Frwd Lunge L/R=1 | 95/65# 6 Body BuilderRx+: 135/95# 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) Sumo Deadlift (3×5/80%) (14m) Sumo Deadlift (1xME/50%) Metcon (AMRAP – Rounds and Reps) (21m) 21 Mtn Climber L/R=1 15 WallBall Shot 20/14# 09 Vup 03 Rope Climb 12′ 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 (3×5/80%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Muscle Clean + 1 Mid Hang Muscle Clean + 1 Muscle Clean Complex (Weight) HHMC + MHMC + MC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) For Time 21-15-09 SA DB Thruster 55/35# C2B Pullup *Rx+: Body Armor/Vest/RuK *CAP: (6m)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 (3×5/80& 1xME/50%) Front Squat (1xME/50%) Metcon Metcon (AMRAP – Rounds and Reps) 2 Dumbbells(18m) 9 DB S2OH 18′ Front Rack Walking Lunge 9 DB G2S 18′ DB Suitcase Walking Lunge 9 T2B WT: 55/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 5 MB Burpee 20/24# 4 MB Clean + WBS 3 MB Stepup 24/20″ 2 Pullup 1 G2OH 135/95# *Add 2 rep to each station each RD. (Rd 2: 6,5,4,3,2 | Rd3: 7,6,5,4,3…etc)*1 Athlete working at a timeRead more