WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Pullups Reverse HyperTransition: (3m) Metcon Metcon (8 Rounds for time) Sprint Work: 150m Row Rds1-4: 60s Rest Rds 5-8: 90s Rest

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50 Reps. 25lbs Vest. 60lbs SandbagHidhu Press Ups Pull Ups Diamond Press Ups Under Hand Pull Ups Narrow Grip Press Ups BO Rows 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/70%) (14m) Deadlift (4×10/70%) (14m) Accessory Overhead Tricep Extension (4×10/MW) (8m)

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)