16
Feb
“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: The 2025 CrossFit Games 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 Bench Press (3xME/40s@MW) *WT: Use WT: from Wk 6 ( *Approx: (65%) Strict-Chinup (3xME/40s) Russian KettleBelll Swing (3xME/40s) WT: Athlete Choice | MW (AHAP) 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 Squat (3xME/MW) *WT: Use WT: from Wk 6 ( *Approx: (65%) V-up (3xME/40s) 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.)