WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) Tabata | 20/10 | 10rds Pushups Hollow RockTransition time: (3m) Metcon Metcon (8 Rounds for time) Sprintwork (8rds) 100m Rd 1-4: (60s Rest) Rd 5-8: (90s Rest)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest25 Press Ups 20 Burpees 15 Walk Outs 10 Alternate Jumping Lunges 400m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark/Strength The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)*Athletes have 40m to work through all 3 lifts. *Athletes can choose the order and allotted time domains. *ALL 1RM attempts MUST be Judged or recorded.

Blue Ridge CrossFit – CrossFit Warm-up Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Benchmark Gymnastics Athlete choice: ME/HSPU or ME/PU Strict HSPU | Max Effort | (3m) Kipping HSPU | Max Effort | (3m) Pushup Max Effort (3min) Benchmark Gymnastics Athlete Choice: Pullup/C2B/MU Strict Pull Up Kipping Pullup | Max Effort | (3m) Strict Ring Muscle up (ME/3m) Bar Muscle-ups (ME/3m)

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark Olympic Lifting Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)*Athletes have 30m to work through both lifts. *Athletes can choose the order and allotted time domains. *ALL 1RM attempts MUST be judged or recorded.

Blue Ridge CrossFit – CrossFit Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark Gymnastics Max Distance Broad Jump (Distance) Max Height Box Jump (Distance) Max Height Box Jump 100 Double Under (Time) *Athletes have 40m to work through all 3 gymnastic movements. *Coaches facilitate the order and allotted time domains. *ALL 1RM & timed attempts MUST be judged or recorded.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 7 Rounds. 25lbs Vest + 60lbs Sandbag7 Rows 7 Cleans 7 Thrusters 7 OH Squats 7 Squats 7 Ground to OH 70m OH Carry