WOD

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×8/65% ) Strength (12m) Wide Grip Bench Press (3×8/65%) Wide Grip Bench Press (1xME/50% | Unbroken) Compare to week 7 Weightlifting COMPLEX: 1 Power Clean + 1 Squat Clean COMPLEX (Weight) (5×1/Climbing) (E75s) 1PC + 1 SCClimbing to heavy complex Record heaviest successful complex Front Squat (1xME/50%) Unbroken (Compare to week 7)

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (1xME/50% ) Unbroken Front Squat (3×8/65% ) Strength (12m) Wide Grip Bench Press (3×8/65%) Wide Grip Bench Press (1xME/50% | Unbroken) Compare to week 7 Weightlifting COMPLEX: 1 Power Clean + 1 Squat Clean COMPLEX (Weight) (5×1/Climbing) (E75s) 1PC + 1 SCClimbing to heavy complex Record heaviest successful complex Front Squat (1xME/50%) Unbroken (Compare to week 7)

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (3×7/70%) (12m) Weightlifting Wide Grip Bench Press (1xME/50%) Unbroken (Compare to week 5) Complex 1 High Hang Squat Snatch + 1 Mid Hang Squat Snatch + 1 Squat Snatch Complex (Weight) HHSS + MHSS + SS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (3 Rounds for reps) CIRCUIT: 30/30 | 4rds CAL Bike DB TSTR 35/20# Burpee to Bar 6″

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×5/70% ) Front Squat (1xME/50%) Unbroken Metcon (AMRAP – Rounds and Reps) (18m) 18 SL Vup L/R=2 36 Double-Under 18 DB Hang to OH 35/20 36 Mtn Climber L/R=2 18 DB Goblet Squat 35/20 36 DB Lteral Hop L/R=2Rx+: 55/35 Metcon

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×6/75%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Power Clean + 1 Mid Hang Power Clean + 1 Power Clean Complex (Weight) HHPC + MHPC + PC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) For Time 21-15-09 Floor Press 155/95# Jumping Lunge L/R=1*CAP: (8m)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×6/75% ) Front Squat (1xME/50%) Unbroken Metcon (AMRAP – Rounds and Reps) (16m) 8 Pullup 12 Box Jump 24/20” 18 MB Russian Twist 20/14# L/R= 1 34 Double-Under Metcon

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) Circuit: 2m/1m | 3rds Sled Push 165/125# 2A Farmer Walk 24/16kg Stone G2S 75/50# Pushup + Shoulder Tap L/R*Sled is pushed WALKING (No running) *Farmer Walk is 2A suitcase Carry (No running) *2min work 1min rest *1 Athlete working 1 Athlete resting *Score meters of sled and walk as reps Rx+: Body Armor/Vest/RuK 20/14#

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×5/80%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Muscle Clean + 1 Mid Hang Muscle Clean + 1 Muscle Clean Complex (Weight) HHMC + MHMC + MC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) For Time 21-15-09 SA DB Thruster 55/35# C2B Pullup *Rx+: Body Armor/Vest/RuK *CAP: (6m)