WOD

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Deadlift (3×6/70% 1xME/50%) (14m) Conditioning Metcon (6 Rounds for time) Run Sprintwork: CIRCUIT: 6rds6x50m *Rest: 75s between sets

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate precise and accurate numbers moving forward in next cycle “FOXTROT” Cycle begins Monday, 02 October. Warm-up Benchmark/Strength Bent Over Row (Establish 1RM) (15m) ALL 1RM Attempts will be judged Benchmark Gymnastics Strict Pull Up (Max Effort) All Max Effort Attempts will be judged. *2 Heats Flexed Arm Hang (Time) Scaled option for athletes without strict pull-up

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Benchmark: Athletes will find 1RM on all Powerlifting, Gymnastics & Metabolic conditioning components. Deload: Athletes focus is establishing 1RM and deloading, allowing for physiological repair and recovery. *It is critical for athletes to attend, document and be present for ALL days of the BM/DL week to accumulate precise and accurate numbers moving forward in next cycle “FOXTROT” Cycle begins Monday, 02 October. Warm-up Benchmark/Strength Bench Press (Establish 1RM) (15) *All 1RM attempts must be JUDGED. Benchmark Gymnastics Push-ups (Max effort) *All ME attempts will be Judged

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×3/70% | “X”) EMOM Conditioning Metcon (3 Rounds for reps) CIRCUIT : 40/20 | 3rds Squat/Curl Combo RDL/Upright Combo Lunge/Press Combo (L) Lunge/Press Combo (R)WT: Athlete Choice. *SLOW, CONTROLLED Movement patterns

Blue Ridge CrossFit – CrossFit Warm-up Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Strength Bent Over Row (8×3/70% | “X”) EMOM Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 4m/3m | 2rds 8 TSTR 95/65# 8 BJ On-Over 24/20″

Blue Ridge CrossFit – CrossFit Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Back Squat (8×3/70% | TEMPO “X”) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA OH Carry 25m SA Farmer Carry 12 SA Suitcase DL 6L/6R 6 SA Hang Squat Clean L/R=2 12 SA S2OH 6 Bar Muscle-up 12 PushupWT: 24/16kg Rx+: 32/20kg

Blue Ridge CrossFit – CrossFit Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Bench Press (8×3/70% | TEMPO “X”) “X” (eXplode) Metcon (18m) Metcon (AMRAP – Rounds and Reps) KB for all MovementsAmrap – Rounds & Reps 200m Run 10 AKS 15 Box Jump 24″/20″ 20 G20H Wt:24/16/kg Box Height 24″ /20′ RX + 32/20 Kg Box Heigh 30″”//24

Blue Ridge CrossFit – CrossFit Warm-up Strength Teams of 2 “A” Strength Conditioning (Weight) (6m) M1-4: ME Floor Press M4-6: ME Pushups *WT: Male: 75% Bodyweight Female: 50% Bodyweight *1 Athlete working t a time * Scoring: Add up TOTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN, multiply total pushup reps x10. THEN, add TOTAL from each component and score as ” WEIGHT ” REST: (3m) Then: Strength Conditioning “B” “B” Strength Conditioning : (Weight) (6m) M1-4: ME Back Squat M4-6: ME Air Squat *WT: Male: Bodyweight Female: 75% Bodyweight *1 Athlete working t a time *Scoring: Add up T OTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN , multiply total Airsquat reps x10. THEN , add TOTAL from each component and score as ” WEIGH T” REST: (3m) THEN: METCON Then: Strength Conditioning “B” METCON Metcon (AMRAP – Rounds and Reps) (16m) 10 WBS 10 Pull-up 10 SB Squat Clean *EOMOM: 50m SB Carry*1 Athlete Working BOTH Athletes Carry. (1SB) (Either 1 Athlete carries and partner walks weightless beside OR BOTH athletes can share the SB