.TANGO | Block 1 | Week 1 | Day 6

Blue Ridge CrossFit – CrossFit

“TANGO” Cycle | Block 1 | Week 1 | Day 6:

Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion.
“Metabolic” Conditioning will be constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete.

Warm-up

Strength

Paused Romanian Deadlift (4×4/MW | 2121)

(8m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(24m)

800m Run

100 ABmat Situp (Buy-in)

Then: (With Remaining time

AMRAP:

15 Wallball Shot 20/14#

30 Double under

15 Pushup

1 Lap