WOD

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (4 Rounds for reps) (4rds) ME/60s Wtd Incline Hip Bridge ME/60s RKS ME/60s Plank Glute Extension L/R=1 ME/60s Hollow Hold Rings Rest: (60s) *KB: 24/16kg *FGB Style Core Jacknife (1xME/3m)

Announcements 2025 CrossFit Open registration: https://games.crossfit.com/open/registration FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS *Athletes will register as “Independent” Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (4 Rounds for reps) (4rds) ME/60s Wtd Incline Hip Bridge ME/60s RKS ME/60s Plank Glute Extension L/R=1 ME/60s Hollow Hold Rings Rest: (60s) *KB: 24/16kg *FGB Style Core Jacknife (1xME/3m)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Progressive Overload: (Time based) 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. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (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. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (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 Progressive Overload: (Time based) 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. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (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. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (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 Progressive Overload: (Time based) 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. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (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. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (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 Progressive Overload: (Time based) 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. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (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. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (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 Progressive Overload: (Time based) 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. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (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. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (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 Progressive Overload: (Time based) 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. Bent Over Row (3xME/40s@WK 2 WT) *Use Weight from Week 2 Overhead Tricep Extension (3xME/40s@MW) WT: Max Weight (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. Deadlift (3xME/40s@WK 2 WT: ) *Use Weight from Week 2 DB Sumo Romanian Deadlift (3xME/40s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)