“INDIA” | Week 1 | Bock 1 | Day 2

Announcements

Summer Quarter Announcements:

“INDIA” Cycle:

Starts: 01 July (Block 1)

1776 Challenge:

Kick-off: Monday, 01 July Through 31 July

Complete 1,776 Total reps of bodyweight exercise of choice throughout the month of July.

*Possible Exercises: (Choose One)

Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc

Independence Day Wknd Schedule:

Wed, 03 July: (0600,0830,1200)

Th, Fri, Sat, 04-06 July: (No classes scheduled.)

Blue Ridge CrossFit – CrossFit

Instructional

Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy”

Warm-up

Strength

Shoulder Press (4×8/60%)

E2M

Accessory

Goblet Cossack Squat (3xME/30s)

CIRCUIT: 30/30 | 3rds

WT: MW (Athlete choice)

SA DB Hammer Curl (3xME/30s)

CIRCUIT: 30/30 | 3rds

WT: Athlete Choice (MW)

(Alternating Reps)

Metcon

Metcon (Time)

21-15-09

WBS 20/14#

C2B

*10 Burpee over MB After each Rd.
CAP: (10m)