FOXTROT | Week 1 | Block1

Blue Ridge CrossFit – CrossFit

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 (3×6/70%
1xME/50%)

(14m)

Conditioning

Metcon (6 Rounds for time)

Run Sprintwork:

CIRCUIT: 6rds
6x50m

*Rest: 75s between sets