“JULIET” | Block 1 | Week 4
Announcements
2025 CrossFit Open Info:
Custom BRCF 2025 CF Open shirts for order for Competitors ONLY
Registration:
https://games.crossfit.com/open/registration
- Announcement: FEB 27 – MAR 17, 2025
- 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar)
*Athletes will register as “Independent”
February Challenge:
“Mission 22”
- 22k Meter Rowing Challenge:
- Date: 01 Feb – 28 Feb
(On your own or with a partner)
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: 45/30, 45/30, 45/90s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
Shoulder Press (3xME/45s@WK 3 WT.
)
*Use WT from Week 3
Dumbell-Upright Row (3xME/45s@MW)
WT: Max Weight (AHAP)
Box Jumps (3xME/45s)
HT: Athlete Choice
Instructional
Rest: (6m) Transition
Strength/Conditioning
CIRCUIT: 45/30, 45/30, 45/90s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
Back Rack Lunge (3xME/45s@WK 3 WT.)
*Use WT from Week 3
Weighted Hip Extension (Bridge) (3xME/45s@MW)
WT: Max Weight (AHAP)
Jump Rope (3xME/45s)
*Any Style (Athlete choice)
(Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)