WOD

Announcements 1776 Challenge: Begins Monday, 01 July Through 31 July 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day Wknd Schedule: Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *Athletes will have (20m) to establish 1RM . Athletes can choose (1) of the lifts (OHS or FS) OR Athletes can work in both lifts (time permitting.) * All 1RM attempts must be judged or video submission. Overhead Squat (Establish 1RM) Front Squat (Establish 1RM) Benchmark Gymnastics All Athletes will have judge. (2 Heats) Ring Dips (1xME) *2 Heats

Announcements 1776 Challenge: Begins Monday, 01 July Through 31 July 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day Wknd Schedule: Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *All 1RM attempts must be judged or video submission. Bent Over Row (Establish 1RM (12m)) Benchmark Gymnastics All Athletes will have judge. (2 Heats) L-Sit Raise (Rings) (1xME) Benchmark Gymnastics Athlete Choice: Athletes will choose Double-Unders OR Single-Unders 100 Double Under (Time) CAP: (3m) 200 Single-Under (Time) CAP: (3m)

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *All 1RM attempts must be judged or video submission. Bench Press (Establish 1RM) (20m) Deadlift (Establish 1 RM) (20m) Benchmark/Stamina *Athlete choice: 800m Run OR 1000m Row 800m Run (Time) Max Effort 800m Run1xME 1000m Row (Time) Max Effort 1000m Row1xME

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *All 1RM attempts must be judged or video submission. Bench Press (Establish 1RM) (20m) Benchmark Gymnastics *All Gymnastics BM to be judged or video submission. (2 Heats) Strict Pull Up (1xME)

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week. Athletes will record benchmarks on Powerlifting, Gymnastics, Olympic Lifting and Stamina based components. All BM’s must be judged and or video submission to be verified by coach. Warm-up Benchmark/Strength *All 1RM attempts must be judged or video submission. Bench Press (Establish 1RM) (20m) Benchmark Gymnastics *All Gymnastics BM to be judged or video submission. (2 Heats) Strict Pull Up (1xME) Flexed Arm Hang (Time) 1xME

Blue Ridge CrossFit – CrossFit Warm-up Strength Split Squat (3×5/MW | 5L/5R) (12m) Gymnastics CIRCUIT: 45/75s | 3rds Strict Ring Dips (3xME/45s) rest: (75s) Between sets Weightlifting JERK COMPLEX (5×1/Climbing to MW) push jerk + split jerk 1 PJ + 1 SJ = 1Rep *E90s

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/MW) (8m) Gymnastics CIRCUIT: 45/75s | 3rds Declined Pushup (3xME/45s) Rest: (75s) Between sets Conditioning Strength Circuit (No Measure) CIRCUIT: 40/20 | 4rds DB Chest Fly DB Cossak Squat DB Upright Row DB SRDLWT: MW (Athlete Choice)

Blue Ridge CrossFit – CrossFit Back Squat (3×5 / 80%) L-Sit Raises (Pullup Bar) (3xME/40s Rest:(70S) Between Sets ) METCON (AMRAP – Rounds and Reps) (10m) AMRAP 6 Clean 135/95# 9 HSPU 12 Jumping lunge L/R =2