Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@BW/75% BW) Overhead Tricep Extension (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/[email protected]/BW) DB Sumo Romanian Deadlift (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
WOD
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@BW/75% BW) Overhead Tricep Extension (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/[email protected]/BW) DB Sumo Romanian Deadlift (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 6 Inchworm + Pushups 8 Power Cleans 135/95# 10 MB OH stepup 24/20″ L/R=2 12 MB Scissor Kick 4ct. *E3MOM: 6 Burpee Over MB + 24 Double-Under MB: 20/14# Core Metcon (AMRAP – Reps) SL Vup (1xME/3m)L/R=2
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 6 Inchworm + Pushups 8 Power Cleans 135/95# 10 MB OH stepup 24/20″ L/R=2 12 MB Scissor Kick 4ct. *E3MOM: 6 Burpee Over MB + 24 Double-Under MB: 20/14# Core Metcon (AMRAP – Reps) SL Vup (1xME/3m)L/R=2
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 6 Inchworm + Pushups 8 Power Cleans 135/95# 10 MB OH stepup 24/20″ L/R=2 12 MB Scissor Kick 4ct. *E3MOM: 6 Burpee Over MB + 24 Double-Under MB: 20/14# Core Metcon (AMRAP – Reps) SL Vup (1xME/3m)L/R=2
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 6 Inchworm + Pushups 8 Power Cleans 135/95# 10 MB OH stepup 24/20″ L/R=2 12 MB Scissor Kick 4ct. *E3MOM: 6 Burpee Over MB + 24 Double-Under MB: 20/14# Core Metcon (AMRAP – Reps) SL Vup (1xME/3m)L/R=2
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 6 Inchworm + Pushups 8 Power Cleans 135/95# 10 MB OH stepup 24/20″ L/R=2 12 MB Scissor Kick 4ct. *E3MOM: 6 Burpee Over MB + 24 Double-Under MB: 20/14# Core Metcon (AMRAP – Reps) SL Vup (1xME/3m)L/R=2
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (24m) 6 Inchworm + Pushups 8 Power Cleans 135/95# 10 MB OH stepup 24/20″ L/R=2 12 MB Scissor Kick 4ct. *E3MOM: 6 Burpee Over MB + 24 Double-Under MB: 20/14# Core Metcon (AMRAP – Reps) SL Vup (1xME/3m)L/R=2