WOD

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload week. All Benchmarks MUST be judged. (Video submission for athletes working remote) Any recorded numbers without judge or video will NOT be accepted Warm-up Athlete choice (7m) Benchmark/Strength Bench Press (Establish 1 Rep Max) (15m) Back Squat (Establish 1 Rep Max) (20m) Gymnastics Strict Ring Dip | Max Effort (3m) (ME/3m)

Blue Ridge CrossFit – CrossFit Instructional Registration: https://compete.strongest.com/competitions/red-white-and-bullit-by-vetwod/ RED WHITE & BULLIT (Time) 75 Sandbag Bear Complex *Every minute on the minute starting at 1:00 10 Sandbag Hop Over*Sandbag Weights: Men 55lbs/ Women 35lbs **Score: Total Time – If athletes reach the time cap, add one second to the cap time for every rep not completed. ***To be considered for podium spots (competitive divisions), video must be provided of the workout and the weight of the sandbag.

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/2m @ 80% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/2m @ 80% Gymnastics Deficit Pike Pushup (ME/3m) Conditioning 400m Run (Time) Max Effort 400m Run

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (7 Rounds for time) E3MOM | 21m 21 Box Jump 24/20″ 15 WallBall Shot 09 Burpee*Score each rd for time (Rest remainder of each rd) *Transition: (3m) Gymnastics Hip Bridge | Max Effort (3m) (1xME/3m)

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (Weight) DEADLIFT: ME/2m @ 80% Metcon (Weight) BENT OVER ROW: ME/2m @ 80% Gymnastics Body Bar Row (ME/3m) Conditioning 600m Run

Blue Ridge CrossFit – CrossFit Final week of “ZULU” Cycle Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (24m) 10 SA DB Hang Snatch 55/35# L/R=2 08 SA DB Stepup 24/20″ 55/35# 06 Strict Chinup 04 SA DB Manmaker 55/35#Transition: (4m) Gymnastics ABmat Situps | Max Effort/3m (1xME/3m)

Blue Ridge CrossFit – CrossFit Final week of “ZULU” Cycle Warm-up Strength Metcon (Weight) BENCH PRESS: (ME/[email protected]%) Metcon (Weight) BACK SQUAT: (ME/2m @ 80%) Gymnastics Metcon (AMRAP – Reps) GYMNASTICS Declined Pushup (ME/3M) Conditioning 800m Run (Time) Max Effort 800m Run

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME/30s BJ On-Over 30/24″ ME/30s Vup ME/30s Seated DB Press 55/35# ME/30s AKS 32/20kg ME/30s DB Goblet 55/35#