“INDIA” | Week 1 | Bock 1 | Day 1

Announcements

Summer Quarter Announcements:

“INDIA” Cycle:

Starts: 01 July

1776 Challenge:

Kick-off: Monday, 01 July Through 31 July

1,776 Total reps of bodyweight exercise of choice throughout the month of July.

*Possible Exercises:

Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc

Independence Day (Wknd Schedule):

Wed, 03 July: (0600,0830,1200)

Th, Fri, Sat, 04-06 July: (No classes scheduled.)

Blue Ridge CrossFit – CrossFit

Instructional

Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy”

Warm-up

Strength

Deadlift (4×8/60% | E2M)

EOMOM

Accessory

SA DB Hammer Curl (3xME/30s)

CIRCUIT: 30/30 | 3rds

WT: Athlete Choice (MW)

(Alternating Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

(14m)

7 OHS 115/75#

7 BJ Burpee 24/20″

28 Double Under