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

Bent Over Row (3×9/55%
1xME/50% (Compare to Week 3))

(12m)

Bent Over Row (Final week, record ME unbroken set)

Weightlifting

Complex

1 Low Hang Muscle Clean + 1 Low Hang Power Clean + 1 Low Hang Squat Clean

Complex (Weight)

MC + PC + SC

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (AMRAP – Rounds and Reps)

(6m)

6 Cluster 95/65#

8 BMU