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

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 Squat (3×9/55%
1xME/50% (Compare to Week 4))

(14m)

*ME: (Max Effort) Unbroken set (Compare to week 4)

Back Squat (1xME/50%)

Final week record ME unbroken set

Conditioning

Metcon (3 Rounds for time)

Erg Sprintwork:

CIRCUIT: 3rds
3x200m

*Rest: (2m) between sets