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HDS-Hybrid Athlete-Phase 1.3


HDS-Hybrid Athlete-Phase 1.3


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Blue Ridge CrossFit – HDS-Hybrid Athlete


Welcome Warriors!

Nice to have you onboard!

For your info:

We are actually within the 2nd month, week 3!

This week you will see a little progress in our exercises and also we will try an old Plan i did some years ago! You will love it! And yes, don´t be sad- this week we will do some active rest days!

All exercises should be done correctly and with your full attention/focus.

Feel the involved muscles and perform all reps without a hurry!

Sometimes less is more!

Again, nice to have you here!

You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER

If you have any questions, don´t hesitate to let us know your questions!


5 min warm up program:

30s of easy running on the spot

Arm Circling 15sec each direction

Hip Circling 15 sec each direction

10 Air squads

10 Inch Worm & PushUps

30s Jumping jacks

5 each (LH/RH) Lunges with nice stretch

30s Mountain Climbers

Workout Bar Power (AMRAP – Reps)

5 Exercises


4 Sets each

+Skin the cat (4 sets, 2min rest)

+Archer PushUps

(4 sets, 2min rest)

+Head Bangers

(4 sets, 2min rest)

+Archer PullUps

(4 sets, 2min rest)

+Pseudo Planche PushUps

(4 sets, 2min rest)

Post Workout Stretching routine #1 (Checkmark)

1. Standing Forward Fold: Stand with your feet hip-width apart. Bend forward from your hips and let your upper body hang down towards the floor. Hold for 30 seconds.

2. Standing Quad Stretch: Stand tall and grab your right ankle with your right hand. Pull your heel towards your glutes to stretch your quadriceps. Hold for 15 seconds and then switch sides.

3. Standing Hamstring Stretch: Stand with your feet hip-width apart. Extend your right leg forward and place your heel on a raised surface, such as a step or bench. Lean forward from your hips until you feel a stretch in the back of your right leg. Hold for 15 seconds and then switch sides.

4. Standing Chest Stretch: Interlace your fingers behind your back and straighten your arms. Lift your arms up and away from your body, stretching your chest muscles. Hold for 15 seconds.

5. Standing Tricep Stretch: Extend your right arm overhead and bend your elbow, reaching your right hand towards the middle of your upper back. Use your left hand to gently pull your right elbow towards your head. Hold for 15 seconds and then switch sides.

Remember to breathe deeply and relax into each stretch. Enjoy your post-workout cooldown!