WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Thruster (4×3/Climbing to heavy Triple) *10m Gymnastics Knees To Elbow (3x30s/ME) *90s Rest between sets Metcon Metcon (Time) 60 DU (Double-Under) 40 PUL (Pullup) 20 PSTL (Pistol Squat) L/R=2 40 PUL 60 DU*Rx+: PUL: C2B PSTL: L/R=1 *PSTL: Alternating Reps

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Farmers walk”1000m Farmers carry with 2 60lbs weights or kettlebells. Every time you have to rest. Drop the weights and run back to the start and then back to the weights. Accumulate 1000m of farmers walk. Running back to the start doesn’t count towards distance.

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (2×8/70% | 2×6/75% | ME/65%) *14m Accessory Barbell-Upright Row (4×8/MW) *7m *Transition: 3m Metcon Metcon (Time) 21-15-09 HSPU (Handstand Pushup) OHS (Overhead Squat) 95/65#*Rx+: OHS: 135/95# *WT: 50-55% 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Spartan 50’s”50 Reps of each with 45lbs sandbag Cleans Front Squat Front Rack lunges Thrusters Good Mornings Kneeling to Standing Ground to Shoulder Bent over Rows Over head sand bag throws Russian Twists Complete each movement before moving onto the next.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) REST DAYActive Recovery. Hike Bike or Swim.

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark WOD Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”Sandbag 65% of body weight 10-9-8-7-6-5-4-3-2-1 Reps Ground to shoulder – Shoulder to Overhead – Back Squat. On odd number rounds add 400m run with sandbag after completing Back Squat. Every time you have to rest and put the sand bag down complete 10 press ups. Complete reps on exercise before moving on.

Blue Ridge CrossFit – CrossFit Warm-up Mobility Hip/Lower Back (15m) Accessory Metcon (3 Rounds for reps) EMOM: (12m | 3rds) ME/30s Windmill (L) ME/30s Windmill (R) ME/30s 1/4 Getup (L) ME/30s1/4 Getup (R)*WT: Athlete Choice *Open competitors Stay light!