“JULIET” | Block 2 | Week 5
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 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning
Strength/Conditioning
CIRCUIT: 30/15, 30/15, 30/60s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
*Progressive Overload (Time based)
Close Grip Bench Press (3xME/30s@MW)
*WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%)
Strict-Chinup (3xME/30s)
Russian KettleBelll Swing (3xME/30s)
WT: Athlete Choice | MW (AHAP)
Instructional
Rest: (5m) Transition
Strength/Conditioning
CIRCUIT: 30/15, 30/15, 30/60s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
*Progressive Overload (Time based)
Front Squat (3xME/MW)
*WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%)
V-up (3xME/30s)
Jump Rope (3xME/30s)
*Any Style (Athlete choice)
*BUILD OFF BLOCK 1 PROGRESSION
(Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)