23
Oct
FOXTROT | Week 3 | 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
Bent Over Row (3×9/55%
1xME/50% (Compare to Week 3))
(12m)
Bent Over Row (Final week, record ME unbroken set)
Weightlifting
Complex
1 Low Hang Muscle Clean + 1 Low Hang Power Clean + 1 Low Hang Squat Clean
Complex (Weight)
MC + PC + SC
Work up to heavy complex
(5×1/Climbing)
(E75s)
*Record heaviest successful set
Metcon
Metcon (AMRAP – Rounds and Reps)
(6m)
6 Cluster 95/65#
8 BMU