21
Jan
“JULIET” | Block 1 | Week 3
Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 40/25, 40,25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40,25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)