WOD

Blue Ridge CrossFit – CrossFit Warm-up Instructional *Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers. **Must have judge on all 1RM attempts *** “LIMA” cycle to commence 02 Jan.) Benchmark Olympic Lifting Snatch (Establish 1RM) *14m Benchmark/Strength Bench Press (Establish 1RM) *10m Metcon Metcon (Time) (3rds) 10 C&J (Clean & Jerk) 145/100# 20 WBS (Wallball ShotRx+: 165/110# *SPRINT. Choose wt to go UB

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 100 DU (Double Under) 50 Alt. SA DB Snatch 55/35# L/R=2 *10 B2B (Burpee to Bar) 100 DU 50 SA DB Front Squat 55/35# *10 B2B 100 DU 50 SA DB PushPress 55/35# L/R=2 *10 B2B 100 DU 50 Weighted DB Stepup 55/35# L/R=2 *10 B2B 100 DU 50 WallBall Shot 20/14# *10 B2B 100 DU 50 MB Situp 20/14# *10 B2B 100 DU 50 Weighted MB Hanging Knee Raise 20/14# *10 B2B*1 Athlete working ** BOTH Athletes perform B2B (10 each) *B2B: Bar must be 6″ above outreached hands *MB Knee Raise: Ball held between ankles

Blue Ridge CrossFit – CrossFit Warm-up Metcon 12 Days of Christmas (Time) 01 100m Run 02 Box Jump 36/28 03 Thruster 95/65 04 SDHP 95/65 05 Ring Dips 06 AKS 24/16 07 Burpee 08 MB Clean 09 K2E 10 Clapping PU 11 Pullup 12 HC&J 95/65

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (8 Rounds for reps) CIRCUIT | 20/40 (8rds) 20s/ME Vup*40s Rest after each set *2m Transition Gymnastics Kipping HSPU | Max Effort (2m) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) OHS (Overhead Squat) 95/65 *5 Bar Over Burpee every 10 reps*Rx+: 115/75# *WT: 50-55% of OHS 1RM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (7 Rounds for reps) CIRCUIT (20/40 | 7rds) 20s/ME Deadlift 225/155#Rx+: 275/185# *WT: 55-60% of DL 1RM *3m Transition Gymnastics Ring Row | Max Effort (3min) (*3m Transition) Metcon Metcon (Time) 12/10/8/6/4/2 Push Jerk 155/105# *10 Box Jump after each set 24/20″*Rx+: PJ: 185/125# BJ: 30/24″ *WT: 65-70% PJ 1RM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (8 Rounds for reps) Circuit (20/40 | 8rds) 20s/ME Power Snatch 135/95# *REST: 40s each Rd.*Rx+: 165/110# *2m Transition Gymnastics Pullup | Max Effort (3min) *4m Transition Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME KB Lateral Jump L/R=1 30s/ME KB Flutter Kick L/R=1 30s/ME American KB Swing 30s/ME SA KB S2OH 30s/ME KB Goblet Squat 30s/ME Russian KB Swing 60s RESTRx: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Conditioning Metcon (7 Rounds for reps) ME/20s Front Squat 135/95*Rest: 40s each rd *Rx+: 165/110 *3m Transition Gymnastics Strict Ring Dip | Max Effort (2min) *3m transition Metcon Metcon (Time) (6rds) 5 Devils Press 55/35 50’ DB Walking Lunge 55/35

Blue Ridge CrossFit – CrossFit Warm-up Metcon (8 Rounds for reps) CIRCUIT (20/40 | 8rds) ME/20s Power Clean 135/95#*Rx+: 185/55# *Rest 40s Each Rd *2m Rest Gymnastics Pushup Max Effort (3min) *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 20 DU (Double Under) 5 Strict Pullup 5 T2B (Toe to Bar)