WOD

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. Benchmark/Strength The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (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 witnessed or recorded.

Blue Ridge CrossFit – CrossFit Warm-up Accessory A: Metcon (No Measure) CIRCUIT | 60/20s | 3rds (TEMPO: 2220) Bulgarian Split (L) Bulgarian Split (R) Weighted Hip BridgeWT: Athlete Choice Transition: (3m) B: Metcon (No Measure) CIRCUIT | 60/20s | 3rds (TEMPO | 2220) SL RDL (L) SL RDL (R) SL Vup (Alternating)WT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (Time) (10m) “CINDY” Then: 75 ABmat Situp Then: (10rds) “CINDY” CAP: 22m

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 20 Thrusters 20 Rows 20 Press Ups 20 Leg Raises 400m Run (no bag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest. 60lbs SandbagDevils Press Ground To Shoulder BO Rows Burpees Over Bag

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (5 Rounds for weight) Wide Grip Bench Press: (5xME/60s) *Rest: (60s) each setTransition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) AMRAP 15 Front Squat 95/65# 15 Pullup REST: (5m) (4m) AMRAP 12 Push Press 12 C2B REST: (4m) (3m) AMRAP 09 Thruster 09 BMUWT: 45% of TSTR 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Benchmark WOD Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 20-lb. dumbbell, 20-in. box (step-ups permitted) M: 35-lb. dumbbell, 20-in. box (step-ups permitted) Time cap: 20 minTo learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here