WOD

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark/Strength The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)*Athletes have 40m to work through all 3 lifts. *Athletes can choose the order and allotted time domains. *ALL 1RM attempts MUST be Judged or recorded.

Blue Ridge CrossFit – CrossFit Warm-up Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Benchmark Gymnastics Athlete choice: ME/HSPU or ME/PU Strict HSPU | Max Effort | (3m) Kipping HSPU | Max Effort | (3m) Pushup Max Effort (3min) Benchmark Gymnastics Athlete Choice: Pullup/C2B/MU Strict Pull Up Kipping Pullup | Max Effort | (3m) Strict Ring Muscle up (ME/3m) Bar Muscle-ups (ME/3m)

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark Olympic Lifting Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)*Athletes have 30m to work through both lifts. *Athletes can choose the order and allotted time domains. *ALL 1RM attempts MUST be judged or recorded.

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark Gymnastics Max Distance Broad Jump (Distance) Max Height Box Jump (Distance) Max Height Box Jump 100 Double Under (Time) *Athletes have 40m to work through all 3 gymnastic movements. *Coaches facilitate the order and allotted time domains. *ALL 1RM & timed attempts MUST be judged or recorded.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 7 Rounds. 25lbs Vest + 60lbs Sandbag7 Rows 7 Cleans 7 Thrusters 7 OH Squats 7 Squats 7 Ground to OH 70m OH Carry

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Benchmark/Strength The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)*Athletes have 40m to work through all 3 lifts. *Athletes can choose the order and allotted time domains. *ALL 1RM attempts MUST be witnessed or recorded.

Blue Ridge CrossFit – CrossFit Warm-up Accessory A: Metcon (No Measure) CIRCUIT | 60/20s | 3rds (TEMPO: 2220) Bulgarian Split (L) Bulgarian Split (R) Weighted Hip BridgeWT: Athlete Choice Transition: (3m) B: Metcon (No Measure) CIRCUIT | 60/20s | 3rds (TEMPO | 2220) SL RDL (L) SL RDL (R) SL Vup (Alternating)WT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) (10m) “CINDY” Then: 75 ABmat Situp Then: (10rds) “CINDY” CAP: 22m