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.)
WOD
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 Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Group Warm-up Coaches Choice 🙂 Benchmark/Stamina *Athletes will choose between 1 of the “Stamina” Components OR Athlete can choose to make up 1 of the BM WOD’s (“ANNIE” or “ELIZABETH”) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Benchmark WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
Announcements *“BENCHMARK WEEK” Monday, 30 December 2024 – Saturday, 04 January 2025 *“JULIET” Cycle: Begins: Monday, 06 January 2025 Blue Ridge CrossFit – CrossFit Instructional Benchmark Week: 30 December 2024 – 04 January 2025 Athletes will work through benchmark components: Strength: (1RM & ME) Gymnastics: (Isometric) Metabolic: ( Endurance) : * “JULIET” Cycle begins Monday, 06 January, 2025 Group Warm-up Coaches Choice 🙂 Benchmark/Stamina *Athletes will choose between 1 of the “Stamina” Components OR Athlete can choose to make up 1 of the BM WOD’s (“ANNIE” or “ELIZABETH”) 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Benchmark WOD Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips