WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Paused Sumo Deadlift (4×4/MW | 2121) (12m) Transition: (3m) Paused Sumo Deadlift (4×4/MW | 2121) (12m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 10 SA KB Clean 24/16kg L/R=2 10 Vup 10 Box Jump 24/20″ Then: Rest: (3m) Then: (7m) AMRAP 7 SA KB Front Squat 24/16kg 7 K2E 7 Box Jump 30/24″

Blue Ridge CrossFit – CrossFit “TANGO” Cycle | Block 1 | Week 1 | Day 6: Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion. “Metabolic” Conditioning will be constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete. Warm-up Strength Paused Romanian Deadlift (4×4/MW | 2121) (8m) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 800m Run 100 ABmat Situp (Buy-in) Then: (With Remaining time AMRAP: 15 Wallball Shot 20/14# 30 Double under 15 Pushup 1 Lap

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Weighted Vest 45lbs Sandbag400m Front Rack Carry 10 Front Squat 20 Walking Lunges 30 Bear Crawl Drag 50 Flutter Kicks

Blue Ridge CrossFit – CrossFit “TANGO” Cycle | Block 1 | Week 1 | Day 5: Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion. “Metabolic” Conditioning will be constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete. Warm-up Strength Paused Shoulder Press (4×4/MW | 2121) (8m) Transition (3m) Metcon Metcon (5 Rounds for weight) Circuit: 60s | 60s ME/60s Clean 95/65 ME/60s Clean 115/75 ME/60s Clean 135/95 ME/60s Clean 155/105 ME/60s Clean 185/120*60s Rest after each rd **Start @40% and climb appropriately each rd.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 45lbs Sandbag2 Thrusters 2 Cleans 2 OH Squats 2 Ground To Shoulder

Blue Ridge CrossFit – CrossFit “TANGO” Cycle | Block 1 | Week 1 | Day 4: Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion. “Metabolic” Conditioning will be constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete. Warm-up Strength Paused Bent Over Row (4×4/MW | 2121) (8m) Transition (2m) Metcon Metcon (Distance) How many total meters!?! (21m) SB Toss 50/35# * 10 Box Jump 24/20″ Every 50m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weighted Vest20 Press Ups 20 Burpees 20 Squats 800m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete