WOD

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) TABATA 20/10 | 4rds ABSU (Abmat Situp) Alternating Superman Hollow Rock*3m Transition Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Reps) (20m) CPs (Curtis Ps) 95/65# *5 Burpee over Bar after every 5 CPs repsRx+: 115/75# *Rcord CPs reps ONLY

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Brutal Bear”Bear Complex (BC) 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. 2 BC – 200m Run 4 BC – 400m Run 6 BC – 600m Run 8 BC – 800m Run 10 BC – 1000m Run 8 BC – 800m Run 6 BC – 600m Run 4 BC – 400m Run 2 BC – 200m Run Start with 100lbs. Adjust weight if need.

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) 07 BOR/MW (Bent Over Row) ME/30s Vup*3m Transition Metcon Metcon (Time) 22-16-10 SDHP (Sumo Deadlift Highpull) 95/65# BJ (Box Jump) 24/20″RX+: SDHP: 115/75# BJ: 30/24″ *WT: 50%

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Squats (5/3/2/1/1) 5 Sets building to one rep max. 2 Mins rest between sets. Front Rack walking lunges 5 Sets of 20 walking lunges holding weight in front rack position. 90 Seconds rest between sets. Metcon (Time) 3 mile run Cooldown Foam rolling and mobility

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 07 DL/MW (Deadlift) O: ME/30s HSPU (Handstand Pushup)*Record WT> in “Notes” *5m Transition Metcon Metcon (Time) 22-16-10 HPS (Hang Power Snatch) 95/65# PP (PushPress) 95/65#Rx+: WT: 115/75# *50% of weaker lift

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 3 rounds : 1 Mins Rest 5 Pull Ups 10 Press Ups 15 Squats Bench press (5/3/2/1/1) 5 Sets to building one rep max. 2 mins rest between sets. Single Arm DB Floor Press 5 Sets of 10 Reps. One arm at a time. Control the weight down until elbow touches floor then drive up, keep core tight thoughtout. Rest 90 seconds between sets. Metcon (Time) 2000m Row Cooldown Foam Rolling and mobility

Blue Ridge CrossFit – CrossFit Warm-up Skill Rope Climb (10m) Strength Metcon (10 Rounds for reps) EMOM (10) E: 07/MW SP (Shoulder Press) O: ME/30s RR (Ring Row)Record WT. in “Notes” *3m Transition Metcon Metcon (Time) 22-16-10 HPC (Hang Power Clean) 135/95 RD (Ring Dip)Rx+: HPC: 155/105 RD: Strict *WT: 55-60%

Blue Ridge CrossFit – Custom Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Warm-up Deadlift (5/3/2/1/1) 5 Sets building to one rep max. 2 mins rest between sets Weight Hip Extension 5 sets of 10 reps with 90 secs rest Metcon (Time) 3 * 800m run (max effort) 3 mins walking between each set. Record all 3 times Cooldown Foam roll and spend time on mobility