WOD

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 ABmat Situps ME/60s AKS 24/16kg ME/60s Romain Chair ME/60s HSPU Rest: (60s) *FGB Style Core L-Sit Raises (Pullup Bar) (1xME/2m)

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 ABmat Situps ME/60s AKS 24/16kg ME/60s Romain Chair ME/60s HSPU Rest: (60s) *FGB Style Core L-Sit Raises (Pullup Bar) (1xME/2m)

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: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: ) *Use Weight from Week 1 DB Sumo Romanian Deadlift (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: 35/20, 35/20, 35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@WK 1 WT) *Use Weight from Week 1 Overhead Tricep Extension (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 Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: ) *Use Weight from Week 1 DB Sumo Romanian Deadlift (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: 35/20, 35/20, 35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@WK 1 WT) *Use Weight from Week 1 Overhead Tricep Extension (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 Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: ) *Use Weight from Week 1 DB Sumo Romanian Deadlift (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: 35/20, 35/20, 35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@WK 1 WT) *Use Weight from Week 1 Overhead Tricep Extension (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 Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: ) *Use Weight from Week 1 DB Sumo Romanian Deadlift (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: 35/20, 35/20, 35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@WK 1 WT) *Use Weight from Week 1 Overhead Tricep Extension (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 Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: ) *Use Weight from Week 1 DB Sumo Romanian Deadlift (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: 35/20, 35/20, 35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@WK 1 WT) *Use Weight from Week 1 Overhead Tricep Extension (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 Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: ) *Use Weight from Week 1 DB Sumo Romanian Deadlift (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: 35/20, 35/20, 35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Bent Over Row (3xME/30s@WK 1 WT) *Use Weight from Week 1 Overhead Tricep Extension (3xME/35s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice