WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Strength Overhead Squat (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *10m Accessory Good Mornings (3×12/MW) *6m *3m Transition Metcon Metcon (Time) 10 DB C&J (Clean & Jerk) 55/35# 5 RC (Rope Climb) 15′ 12 C&J 4 RC 14 C&J 3 RC 16 C&J 2 RC*C&J: 2DB (1 Each arm)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “Bench Day”5 Rounds. 2 mins Rest between rounds 10 reps Bench Press 65% 1RM 10 Decline DB Press 45lbs DB (feet on bench hips raised) 10 DB Floor Press 45lbs DB 10 DB Floor Flyes 25lbs DB Metcon (AMRAP – Rounds) “Death By Press Ups”Every Minute Add 1 Press Up. Start on 5 Press Ups. Go until you fail. Metcon (No Measure) Core4 Rounds. Rest 90secs between Rounds. 10 Toes to Bar 10 Knee Raises 1 Min V-sit hold

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *12m Accessory Barbell Shrug (3×12/MW) *5m *4m Transition Metcon Metcon (Time) 15-12-09-12-15 TSTR (Thruster) 95/65# T2B (Toe-To-Bar)*Rx+: 115/75# WT: 50% TSTR 1RM *Go FAST. GO UB on TSTR

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×5/Climbing to MW) *Start @ 70% and climb to heaviest 5 rep max *12m Accessory Standing Calf Raise (3×12/MW) *5m *4m Transition Conditioning Metcon (5 Rounds for distance) Row Sprints | 30/60 | 5rds ME/30s Row*30s Max Distance Row effort. *Rest 60s between rds *Stagger heats as needed

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight on the BarEvery minute on the minute complete 8 squats until you can’t complete the reps. Metcon (No Measure) 5 Rounds. 2 mins rest between rounds.40″ Box Jumps 20 Walking Lunges 20 Burpees 400m Bear Hug plate carrry. (55lbs plate)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark WOD CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period