ALPHA | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

(Final week of Block 1)

Instructional

Athletes workup to Max loads on all ROW movements.

Must have judge on all Max attempts.

Warm-up

Benchmark/Strength

Athletes have a (24m) running clock to establish Max sets

Bent Over Row (Workup to 10 Rep Max)

Wide Grip Bent Over Row (Workup to 10 Rep Max)

Close Grip Bent Over Row (Workup to 10 Rep Max)

Reverse Grip Bent Over Row (Workup to 10rep Max)