“JULIET” | Block 2 | Week 7
Announcements
2025 CrossFit Open Info:
Custom BRCF 2025 CF Open shirts for order for Competitors ONLY
***(Order ends Monday, 17 February)
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: 40/25, 40/25, 40/80s | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
*Progressive Overload (Time based)
Close Grip Shoulder Press (3xME/40s@MW)
*WT: Wk 6 Wt. | MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%)
Ring High Pulls (3xME/40s)
RKS + AKS (Weight)
3xME/40s@MW
Instructional
Rest: (6m) Transition
Strength/Conditioning
CIRCUIT: 40/25, 40/25, 40/80s | | 3rds
Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times.
*Progressive Overload (Time based)
Front Rack Forward Lunge (3xME/40s@MW)
*WT: Wk 6 Wt. | MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%)
Hip Thrust (3xME/40s@MW)
Jump Rope (3xME/40s)
*Any Style (Athlete choice)
*BUILD OFF BLOCK 1 PROGRESSION
(Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)