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HDS-Hybrid Athlete-Warm UP month


HDS-Hybrid Athlete-Warm UP month


  • 2024 CrossFit Games Open registration is live:

14th annual CF Open begins Feb. 29

Blue Ridge CrossFit – HDS-Hybrid Athlete


Welcome Warriors!

Nice to have you onboard!

For your info:

We will start our new project with the so called “ Warmup Phase”!

Actually we start WEEK 2!

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!

And don´t panic- we will increase the level on a regular basis!

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:

1 Minute of easy running on the spot

Arm Circling 30sec each direction

Hip Circling 15 sec each direction

5 Air squads

30 sec Jumping jacks

5 each (LH/RH) Lunges with nice stretch

5 solid burpees

Warm Up Circle 5.1 (3 Rounds for reps)


60s/10s 3 rounds

2 Minutes break between rounds

+Jump rope


+Hip Extensions

+Dips (desk, couch, chair)


+Good mornings (+any additional weight)

Level: NE
To make the start for all of us easier we will have following Levels:

Normal Effort, NE

High Effort, HE

MAX Effort, ME

Our circles don´t depend on max reps- make all exercises correct and focused with related effort.

Squats- Cool Down (Time)

100 reps for time! Let´s go!

That´s our last task for this time! Tomorrow your body can regenerate!

#doit #earnit #makeitcount

Cool Down

1 . Start with a few deep breaths to relax. Breathe in and out slowly and deeply to calm your body and mind.

2 . do a few gentle neck and shoulder circles to release tension. Slowly turn your head clockwise and then counterclockwise. Repeat this for about 30 seconds.

3 . sit on the floor and stretch out your legs. Slowly bend forward and try to touch your toes. Hold this position for about 30 seconds and feel the stretch in your legs and back muscles.

4 . lie on your back and pull your knees towards your chest. Hug your knees and hold this position for about 30 seconds. Feel the stretch in your lower back muscles.

5 . turn onto your stomach and support yourself on your forearms. Press your upper body upwards and hold this position for about 30 seconds. This stretches your abdominal muscles and strengthens your back.

6 . lie on your back and stretch out your arms and legs. Close your eyes and relax for the last 2 minutes. Concentrate on your breathing and let go of all tension.

#doit #earnit #makeitcount #neverstop

Instructional Video will follow!