“JULIET” | Block 1 | Week 1

Announcements

*“BENCHMARK WEEK”

Monday, 30 December 2024 – Saturday, 04 January 2025

*“JULIET” Cycle:

Begins: Monday, 06 January 2025

Blue Ridge CrossFit – CrossFit

Instructional

“JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning

Strength/Conditioning

CIRCUIT: 30/15,30/15,30/60 | 3rds

Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.

Bench Press (1xME/30s@BW/75%BW)

Dumbbell Curls (3x30s@MW)

WT: Athlete Choice (AHAP)

Box Jumps (3xME/30s)

HT: Athlete Choice

Instructional

Rest: (5m) Transition

Strength/Conditioning

CIRCUIT: 30/15,30/15,30/60 | 3rds

Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.

Back Squat (3xME/[email protected]/BW)

Goblet Cossack Squat (3xME/30s@MW (L/R=1))

WT: Athlete Choice (AHAP)

Jump Rope (3xME/30s)

*Any Style (Athlete choice)

(Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)