“JULIET” | Block 1 | Week 4

Announcements

2025 CrossFit Open registration:

https://games.crossfit.com/open/registration

• FEB 27 – MAR 17, 2025
• 3 WEEKS, 3 WORKOUTS

*Athletes will register as “Independent”

Blue Ridge CrossFit – CrossFit

Instructional

“JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning

Strength/Conditioning

CIRCUIT: 45/30, 45/30, 45/90s | 3rds

Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.

*Progressive Overload (Time based)

Bench Press (1xME/45s@WK 3 WT)

*Use WT from week 3

Dumbbell Curls (3x45s@MW)

WT: Athlete Choice (AHAP)

Box Jumps (3xME/40s)

HT: Athlete Choice

Instructional

Rest: (6m) Transition

Strength/Conditioning

CIRCUIT: 45/30, 45/30, 45/90s | 3rds

Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.

*Progressive Overload (Time based)

Back Squat (3xME/45s@WK 3 WT)

*Use WT from Week 3

Goblet Cossack Squat (3xME/45s@MW (L/R=1))

WT: Athlete Choice (AHAP)

Jump Rope (3xME/45s)

*Any Style (Athlete choice)

(Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)