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HDS-Hybrid Athlete-Phase 1.4


HDS-Hybrid Athlete-Phase 1.4


  • 2024 CrossFit Games Open registration is live:

14th annual CF Open begins Feb. 29

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Asheville Pro Kitchen

40% off first 4 weeks


Blue Ridge CrossFit – HDS-Hybrid Athlete


Welcome Warriors!

Nice to have you onboard!

For your info:

We are actually within the 2nd month, week 4!

Bodyweight Circle #1

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 Leg Killer (4 Rounds for time)

4 Rounds

5 Exercises each

1-3min rest between rounds

+30 Duck Walks (2 Steps fwd, 2 steps back)

+30 Squat Jumps (high as possible)

+30 Reverse Lunges (15 each leg)

+30 Alternating Split Squat Jumps

+30 Squats with Calf raise

Post Workout Stretching Routine #2 (No Measure)

Dragon Pose

The dragon pose helps open the hip and groin area, and targets the hip flexors and quads.

Reps: 1-2 mins

Sets: 1 (each side)

From a tabletop (all-fours) position, step your right foot between your hands, with your right knee just above the heel.

Lower your left knee to the floor, sliding your leg back until you feel a nice stretch in the left hip and thigh, and gently press your front foot into the floor.

Keep your hands on your front knee or either side of your front foot, and hold the pose for 1-2 minutes before repeating on the other side.

Seated Straddle

The seated straddle pose is great for stretching the hips, hamstring, calves, shoulders, and arms.

Reps: 1-2 mins

Sets: 1

Begin seated on a mat or the floor, extending your legs out wide and reaching forward with your fingertips.

Hold this position, breathing deeply throughout. Each time you exhale, reach further to increase the stretch.

Hold the pose for 1-2 minutes for a deep stretch, then release.

Single-Leg Seated Forward Fold

The single-leg seated forward fold stretches your spine, shoulders and hamstrings.

Reps: 1-2 mins

Sets: 1 (each side)

Sitting with your back straight, extend your left leg and flex your toes towards your face.

Bend your right knee and bring the sole of that foot to the inside of your left thigh.

Inhale and extend your hands, arms and the crown of your head up to the sky, then turn your torso to face the extended leg and fold forward.

Hold this for 1-2 minutes for a deep stretch, then repeat on the left side.

Couch Stretch

This stretch is great for opening your hips and targeting your hip flexors.

Reps: 90 secs

Sets: 1 (each side)

Keeping your core engaged, move your left knee backward, positioning it as close to the couch/box as you can. Your left foot and shin rests against the couch/box, and your lower left leg points toward the ceiling.

Keeping your hands on the ground for support, step your right foot forward.

Plant your foot on the ground to enter a kneeling position. Your right knee should be bent at roughly 90 degrees, with your ankle under your knee.

Keeping your core engaged, lift your torso and come to an upright kneeling position.

Place your hands on hips or right knee and press your left hip forward, squeezing shoulders back toward your spine to attain good posture.

Make sure your left foot is pointing straight up and both hips are squared, pointing straight ahead – you don’t want your hips to rotate to one side or the other, or to angle up or down.

Do this for 90 seconds on each side, making sure that you don’t overextend your back.

Pigeon Pose on Box

This is one of the best stretches to counterbalance the negative side effects of sitting. It will help release the hips and lower back muscles, bringing better flexibility.

Reps: 1-2 mins

Sets: 1 (each side)

Bend your right knee and place it on a box, so your shin is parallel to the top box edge.

Keeping your standing leg straight, square your hips towards the front of the box and bring your torso down into a forward bend over your right leg.

Spend 1-2 minutes on each side, slowly moving between pushing your chest to your knee for 10 seconds before releasing.