WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) Circuit: 2m/1m | 3rds Sled Push 165/125# 2A Farmer Walk 24/16kg Stone G2S 75/50# Pushup + Shoulder Tap L/R*Sled is pushed WALKING (No running) *Farmer Walk is 2A suitcase Carry (No running) *2min work 1min rest *1 Athlete working 1 Athlete resting *Score meters of sled and walk as reps Rx+: Body Armor/Vest/RuK 20/14#

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×5/80%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Muscle Clean + 1 Mid Hang Muscle Clean + 1 Muscle Clean Complex (Weight) HHMC + MHMC + MC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) For Time 21-15-09 SA DB Thruster 55/35# C2B Pullup *Rx+: Body Armor/Vest/RuK *CAP: (6m)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×5/80& 1xME/50%) Front Squat (1xME/50%) Metcon Metcon (AMRAP – Rounds and Reps) 2 Dumbbells(18m) 9 DB S2OH 18′ Front Rack Walking Lunge 9 DB G2S 18′ DB Suitcase Walking Lunge 9 T2B WT: 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 5 MB Burpee 20/24# 4 MB Clean + WBS 3 MB Stepup 24/20″ 2 Pullup 1 G2OH 135/95# *Add 2 rep to each station each RD. (Rd 2: 6,5,4,3,2 | Rd3: 7,6,5,4,3…etc)*1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×9/55% 1xME/50% (Compare to week 3)) *(60%) 9L/9R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (3 Rounds for time) Sledwork: CIRCUIT: 4rds3x100m (Prowler) High-side WT: Athlete choice *Rest: 2m45s between sets Bench Press (1xME/50%)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×9/55% 1xME/50% (Compare to week 3)) (12m) Weightlifting Complex 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch Complex (Weight) MS + PS + SS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 3 G2S 95/65# 3 S2OH 95/65# 6 Bar Over BurpeeRx+: 135/95# Cap: (8m)

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×9/55% 1xME/50% (Compare to Week 3)) (12m) Bent Over Row (Final week, record ME unbroken set) Weightlifting Complex 1 Low Hang Muscle Clean + 1 Low Hang Power Clean + 1 Low Hang Squat Clean Complex (Weight) MC + PC + SC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (6m) 6 Cluster 95/65# 8 BMU

Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Squat (3×9/55% 1xME/50% (Compare to Week 4)) (14m) *ME: (Max Effort) Unbroken set (Compare to week 4) Back Squat (1xME/50%) Final week record ME unbroken set Conditioning Metcon (3 Rounds for time) Erg Sprintwork: CIRCUIT: 3rds 3x200m *Rest: (2m) between sets