WOD

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Group Warm-up Coaches Choice 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (27m) 20 MB Pushups 20 MB Situps 20 MB Front Squats *E3MOM: 20 G2S/ 20 Deadlift*Alternate the E3MOM exercises: ( 1st rd FP, 2nd rd BS, 3rd rd FP…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.

Blue Ridge CrossFit – CrossFit Group Warm-up Coaches Choice 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (27m) 20 MB Pushups 20 MB Situps 20 MB Front Squats *E3MOM: 20 G2S/ 20 Deadlift*Alternate the E3MOM exercises: ( 1st rd G2S, 2nd rd DL, 3rd rd G2S…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.

Blue Ridge CrossFit – CrossFit Group Warm-up Coaches Choice 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (27m) 20 MB Pushups 20 MB Situps 20 MB Front Squats *E3MOM: 20 G2S/ 20 Deadlift*Alternate the E3MOM exercises: ( 1st rd G2S, 2nd rd DL, 3rd rd G2S…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/605| 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/35s@WK 1 WT.) *Use WT from Week 1 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/35s@WK 1 WT. ) *Use WT from Week 1 Dumbell-Upright Row (3xME/35s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/605| 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/35s@WK 1 WT.) *Use WT from Week 1 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/35s@WK 1 WT. ) *Use WT from Week 1 Dumbell-Upright Row (3xME/35s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/605| 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/35s@WK 1 WT.) *Use WT from Week 1 Weighted Hip Extension (Bridge) (3xME/35s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/35s@WK 1 WT. ) *Use WT from Week 1 Dumbell-Upright Row (3xME/35s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice