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

Back Rack Reverse Lunge (3×6/70%1xME/50%)

Alternating Reps

Conditioning

Metcon (6 Rounds for time)

Sledwork:

CIRCUIT: 6rds
6x25m

(Prowler)

High-side 225/135#

*Rest: 75s between sets