WOD

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark WOD Athlete choice: Between Grace or Isabel. *2 heats. All athletes judged. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time: 30 Snatches, 135# / 95# Benchmark Gymnastics 100 Sit up (Time) Cap: (5m) *2 heats

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark/Strength Bench Press Stamina Test | “BRAVO” (AMRAP – Reps) Max effort repetitions: Males Athletes: 135# Female Athletes: 95# *Unbroken reps. Athlete can rest with the bar unracked and extended. *Set ends if athlete rests on chest, fails rep or racks bar. 800m Run (Time) Max Effort 800m Run

Announcements 2023 CrossFit Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.crossfit.com Blue Ridge CrossFit – CrossFit Warm-up CONDITIONING (No Measure) Teams of 2 M0-5: ME/ABmat Situp *Partner:Holding Full Plank M5-10: ME/Air Squat *Partner: Holding 1/2 Plank M10-15: ME/Reverse Hyper *Partner Holding Reverse Plank M15-20: ME/Reverse Lunge *Partner Holding Hollow Body HoldBoth athletes working. Can only work while partner is in hold. *Stay slow and controlled, focus on core stabilization, and quality movement.

Announcements 2023 CrossFit Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.crossfit.com Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×4/MW | TEMPO | 3331) (13m) Gymnastics TABATA | 20/10 |(6m) Athlete Choice Metcon Metcon (3 Rounds for reps) CIRCUIT | 30/30| 3rds BJ Burpee MB Situp WallBall Shot MB Scissor Kick L/R=1WT: 20/14#

Announcements 2023 CrossFit Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.crossfit.com Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×4/MW | TEMPO | 3331) (9m) Accessory Dumbell Reverse Fly (3xME/50s) Rest: (70s) between sets METCON Metcon (AMRAP – Rounds and Reps) (12m) 800m Run (Buy-in) Then: AMRAP 8 MB Clean 8 MB Body Builder 8 MB Later Hop L/R=1 8 MB VupWT: 20/14#

Announcements 2023 CrossFit Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.crossfit.com Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×4/MW | 3331) (13m) Gymnastics Skill Work (Athlete choice) Tabata 20/10 | (6m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 6 Hang Clean 95/65# 7 S2OH 8 BFB

Announcements 2023 CrossFit Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.crossfit.com Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/MW | TEMPO | 3331 ) (12m) Transition: (2m) Accessory Dumbell Chest Fly (3xME/50s) Rest: (70s) between sets Metcon Metcon (No Measure) CIRCUIT | 60/30 | 3rds DB Floor Press DB Flutter Kick DB BOR DB Hip BridgeWT: Athlete choice *GO SLOW. GO HEAVY

Blue Ridge CrossFit – CrossFit Conditioning Teams of 2 | Partner WOD Conditioning With a (20m) running clock: 75 MB Partner pass situps 150 Leg Toss 300 MB Flutter L/R=2 Then: (with remaining time) AMRAP “FRAN” YOGA Restorative Yoga (16m)