WOD

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

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 (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (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 (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (1xME/2m)