FOXTROT | Week 3 | Block 1

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 (3×8/60%
1xME/50% (Compare to Week 2))

(14m)

Conditioning

Metcon (4 Rounds for time)

Run Sprintwork:

CIRCUIT: 4rds
4x150m

*Rest: 1m45s between sets