FOXTROT | Week 4 | Block1 (Final Week of Block 1)

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

Back Rack Reverse Lunge (3×9/55%
1xME/50% (Compare to week 3))

*(60%) 9L/9R

*ME: (Alternating Reps) L/R=2

Conditioning

Metcon (3 Rounds for time)

Sledwork:

CIRCUIT: 4rds
3x100m

(Prowler)

High-side

WT: Athlete choice

*Rest: 2m45s between sets

Bench Press (1xME/50%)