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 Back Squat (3×8/60 1xME/50%) (14m) *ME: (Max Effort) Unbroken set (Compare to week 1) Conditioning Metcon (4 Rounds for time) Erg Sprintwork: CIRCUIT: 4rds 4x150m *Rest: (1m45s) between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon (2 Rounds for distance) CIRCUIT: 2m/2m | 2rds Drag Tire Flip Farmer Carry Push*1 Athlete working *WT: Athlete ChoiceRead more

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 Back Rack Reverse Lunge (3×7/65% 1xME/50% (Compare to week 1)) 7L/7R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (5 Rounds for time) Sledwork: CIRCUIT: 5rds5x50m (Prowler) High-side WT: Athlete choice *Rest: 1m45s between setsRead more

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 Bench Press (3×7/65% 1xME/50% (Compare to week 1)) (12m) Weightlifting Complex 1 Mid Hang Muscle Snatch + 1 Mid Hang Snatch Clean + 1 Mid Hang Squat Snatch Complex (Weight) MHMS + MHPS + MHSS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 6 G2OH 95/65# 8 Box Jump Over 24/20″Cap: (8m)Read more

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 Deadlift (3×7/65% 1xME/50%) (14m) Conditioning Metcon (5 Rounds for time) Run Sprintwork: CIRCUIT: 5rds5x100m *Rest: 90s between setsRead more