WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Superset 10s Rest between exercises 90s Rest between sets Back Squat (4×4/80%) Strict Pull Up (4xME/30s) *12m *4m Transition Metcon Metcon (Time) 40 DU (Double Under) 15 OHS (Overhead Squat) 95/65# 15 SDHP (Sumo Deadift Highpull) 95/65# 30 DU 12 OHS 12 SDHP 20 DU 09 OHS 09 SDHPRx+: 135/95# *WT: 50-55% of weakest lift 1RM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Superset 10s Rest between exercises 90s Rest between sets Deadlift (4×4/80%) Handstand Push-ups (4xME/30s) *12m * 4m Transition Conditioning Metcon (6 Rounds for time) 6x100m Sprint *Min 1-3: 60s Rest *Min 4-6: 90s Rest

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 1.5 mile time trial. Metcon (Time) Quadzilla5 Rounds for time. 5 Back Squat 75% of 1RM 20 single arm overhead lunges (10 each shoulder) (40lbs) 400m Sprint max incline on treadmill 20 Box jumps (40″box) 10 Split Squat (40lbs dumbbells)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Benchmark WOD Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 35b/20lb 50 dumbbell box step-ups 24in/20in 50 5-in. elevated strict HSPU 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 20lb/10lb 50 dumbbell box step-ups 20in/16in 50 dumbbell strict press 20lb/10lb 200-ft. bear crawl Time cap: 10 minutes

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”1 Round for Time 1000m Row 100 Pull Ups 1000m Run 100 Press Ups 1000 Bike 100 Air Squats Complete all reps before moving on to next movement.

Blue Ridge CrossFit – CrossFit Warm-up Mobility Low Back (15m) Accessory Metcon (No Measure) Circuit | 45/15 | 3rds Turkish Getup (L) SL Romanian Deadlift + Upright Row (L) SL Reverse Lunge + Curl (L) Turkish Getup (R) SL RDL + Upright Row (R) SL Rev Lunge + Curl (R)*WT: Athlete Choice *Open Athletes GO LIGHT. All others GO HEAVY

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) Hill session8 Rounds of 5 Minute hill climbs. Run up hill for 5minutes. Record how far you run each round. Your recovery time is your walk back to the start. Metcon (No Measure) CoreAccumulate 15 mins of plank. Every time you have to rest 10 burpees