WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 5 MB Burpee 20/24# 4 MB Clean + WBS 3 MB Stepup 24/20″ 2 Pullup 1 G2OH 135/95# *Add 2 rep to each station each RD. (Rd 2: 6,5,4,3,2 | Rd3: 7,6,5,4,3…etc)*1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×9/55% 1xME/50% (Compare to week 3)) *(60%) 9L/9R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (3 Rounds for time) Sledwork: CIRCUIT: 4rds3x100m (Prowler) High-side WT: Athlete choice *Rest: 2m45s between sets Bench Press (1xME/50%)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×9/55% 1xME/50% (Compare to week 3)) (12m) Weightlifting Complex 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch Complex (Weight) MS + PS + SS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 3 G2S 95/65# 3 S2OH 95/65# 6 Bar Over BurpeeRx+: 135/95# Cap: (8m)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×9/55% 1xME/50% (Compare to Week 3)) (12m) Bent Over Row (Final week, record ME unbroken set) Weightlifting Complex 1 Low Hang Muscle Clean + 1 Low Hang Power Clean + 1 Low Hang Squat Clean Complex (Weight) MC + PC + SC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (6m) 6 Cluster 95/65# 8 BMU

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Squat (3×9/55% 1xME/50% (Compare to Week 4)) (14m) *ME: (Max Effort) Unbroken set (Compare to week 4) Back Squat (1xME/50%) Final week record ME unbroken set Conditioning Metcon (3 Rounds for time) Erg Sprintwork: CIRCUIT: 3rds 3x200m *Rest: (2m) between sets

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×8/60% 1xME/50% (Compare to week 2)) *(60%) 8L/8R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (4 Rounds for time) Sledwork: CIRCUIT: 4rds4x75m (Prowler) High-side WT: Athlete choice *Rest: 2m15s between sets

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×8/60% 1xME/50% (Compare to week 2)) (12m) Weightlifting Complex 1 Low Hang Muscle Snatch + 1 Low Hang Snatch Clean + 1 Low Hang Squat Snatch Complex (Weight) LHMS + LHPS + LHSS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 6 Cluster 95/65# 8 Ring DipsCap: (8m)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Deadlift (3×8/60% 1xME/50% (Compare to Week 2)) (14m) Conditioning Metcon (4 Rounds for time) Run Sprintwork: CIRCUIT: 4rds4x150m *Rest: 1m45s between sets