FOXTROT | Week 4 | Block1 (Final Week of 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

Bench Press (3×9/55%
1xME/50% (Compare to week 3))

(12m)

Weightlifting

Complex

1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch

Complex (Weight)

MS + PS + SS

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (Time)

6rds

3 G2S 95/65#

3 S2OH 95/65#

6 Bar Over Burpee
Rx+: 135/95#

Cap: (8m)