WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “Bench Day”5 Rounds. 2 mins Rest between rounds 10 reps Bench Press 65% 1RM 10 Decline DB Press 45lbs DB (feet on bench hips raised) 10 DB Floor Press 45lbs DB 10 DB Floor Flyes 25lbs DB Metcon (AMRAP – Rounds) “Death By Press Ups”Every Minute Add 1 Press Up. Start on 5 Press Ups. Go until you fail. Metcon (No Measure) Core4 Rounds. Rest 90secs between Rounds. 10 Toes to Bar 10 Knee Raises 1 Min V-sit hold

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *12m Accessory Barbell Shrug (3×12/MW) *5m *4m Transition Metcon Metcon (Time) 15-12-09-12-15 TSTR (Thruster) 95/65# T2B (Toe-To-Bar)*Rx+: 115/75# WT: 50% TSTR 1RM *Go FAST. GO UB on TSTR

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×5/Climbing to MW) *Start @ 70% and climb to heaviest 5 rep max *12m Accessory Standing Calf Raise (3×12/MW) *5m *4m Transition Conditioning Metcon (5 Rounds for distance) Row Sprints | 30/60 | 5rds ME/30s Row*30s Max Distance Row effort. *Rest 60s between rds *Stagger heats as needed

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight on the BarEvery minute on the minute complete 8 squats until you can’t complete the reps. Metcon (No Measure) 5 Rounds. 2 mins rest between rounds.40″ Box Jumps 20 Walking Lunges 20 Burpees 400m Bear Hug plate carrry. (55lbs plate)

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Instructional Warm-up Benchmark WOD CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Weight) “Savage Saturdays”8 Rounds. 3 Mins Rest Between Rounds 3 Rep Max Deadlift 400m Run 5 Reps Max weight Dips 400m Row 5 Reps Max Weight Pull Ups Your score is your weight you accumulate in all rounds.

Blue Ridge CrossFit – CrossFit Warm-up Mobility Shoulder (15m) Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (6m) 60s Full Plank 10 AKS (American KB Swing) 24/16kg*REST: (3m) Then: METCON B Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (5m) 45s 1/2 Plank 8 RKS (Russian KB Swing) 24/216kg