“JULIET” | Block 1 | Week 3

Announcements

2025 CrossFit Open registration:

https://games.crossfit.com/open/registration

• FEB 27 – MAR 17, 2025
• 3 WEEKS, 3 WORKOUTS

*Athletes will register as “Independent”

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: 40/25 ,40/25,40/80 | 3rds

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

Shoulder Press (3xME/40s@WK 2 WT.
)

*Use WT from Week 2

Dumbell-Upright Row (3xME/40s@MW)

WT: Max Weight (AHAP)

Box Jumps (3xME/40s)

HT: Athlete Choice

Instructional

Rest: (5m) Transition

Strength/Conditioning

CIRCUIT: 40/25 , 40,25, 40/80 | 3rds

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

Back Rack Lunge (3xME/40s@WK 2 WT.)

*Use WT from Week 2

Weighted Hip Extension (Bridge) (3xME/35s@MW)

WT: Max Weight (AHAP)

Jump Rope (3xME/35s)

*Any Style (Athlete choice)

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