“JULIET” | Block 2 | Week 6
Announcements
Saint Valentine’s Day Class Schedule:
- 0600 CrossFit
- 0700 Yoga (Restorative)
- 0830 CrossFit
- 0930 Yoga (Gentle)
- 1200 CrossFit
- 1300 Yoga (Flexibility Flow)
- 1800 (No class scheduled)
2025 CrossFit Open Info:
Custom BRCF 2025 CF Open shirts for order for Competitors ONLY
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: 35/20, 35/20, 35/70s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
*Progressive Overload (Time based)
Close Grip Bent Over Row (3xME/35s@MW)
*WT: Use WK 5 Wt: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%)
Strict Ring Dips (3xME/35s)
American KB Swing (3xME/35s@MW)
WT: MW (Max Weight) | AHAP (Athlete Choice)
Instructional
Rest: (5m) Transition
Strength/Conditioning
CIRCUIT: 35/20, 35/20, 35/70s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
*Progressive Overload (Time based)
Sumo Deadlift (3xME/35s@MW)
*WT: Use WK 5 Wt: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%)
Reverse Hypers (3xME/35s)
Jump Rope (3xME/35s)
*Any Style (Athlete choice)
*BUILD OFF BLOCK 1 PROGRESSION
(Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)