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
WOD
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
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 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. Bench Press (1xME/30s@BW/75%BW) Dumbbell Curls (3x30s@MW) WT: Athlete Choice (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. Back Squat (3xME/[email protected]/BW) Goblet Cossack Squat (3xME/30s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 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. Bench Press (1xME/30s@BW/75%BW) Dumbbell Curls (3x30s@MW) WT: Athlete Choice (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. Back Squat (3xME/[email protected]/BW) Goblet Cossack Squat (3xME/30s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 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. Bench Press (1xME/30s@BW/75%BW) Dumbbell Curls (3x30s@MW) WT: Athlete Choice (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. Back Squat (3xME/[email protected]/BW) Goblet Cossack Squat (3xME/30s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 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. Bench Press (1xME/30s@BW/75%BW) Dumbbell Curls (3x30s@MW) WT: Athlete Choice (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. Back Squat (3xME/[email protected]/BW) Goblet Cossack Squat (3xME/30s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 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. Bench Press (1xME/30s@BW/75%BW) Dumbbell Curls (3x30s@MW) WT: Athlete Choice (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. Back Squat (3xME/[email protected]/BW) Goblet Cossack Squat (3xME/30s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 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. Bench Press (1xME/30s@BW/75%BW) Dumbbell Curls (3x30s@MW) WT: Athlete Choice (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. Back Squat (3xME/[email protected]/BW) Goblet Cossack Squat (3xME/30s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/30s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)