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

Bench Press (3×8/60%
1xME/50% (Compare to week 2))

(12m)

Weightlifting

Complex

1 Low Hang Muscle Snatch + 1 Low Hang Snatch Clean + 1 Low Hang Squat Snatch

Complex (Weight)

LHMS + LHPS + LHSS

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (Time)

6rds

6 Cluster 95/65#

8 Ring Dips
Cap: (8m)