WOD

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (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: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (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 Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (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: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (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 Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (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: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (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 Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (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: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (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 Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (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: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice

Blue Ridge CrossFit – CrossFit Group Warm-up Snow Burpees 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (30m) 10 Pullups 20 Pushups 30 Air-Squats *E3MOM: 20 Floor Press/2 0 Back Squat*Alternate the E3MOM exercises: ( 1st RD FP, 2nd RD BS, 3rd RD FP…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.

Blue Ridge CrossFit – CrossFit Group Warm-up Snow Burpees 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (30m) 10 Pullups 20 Pushups 30 Air-Squats *E3MOM: 20 Floor Press/2 0 Back Squat*Alternate the E3MOM exercises: ( 1st RD FP, 2nd RD BS, 3rd RD FP…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.

Blue Ridge CrossFit – CrossFit Group Warm-up Snow Burpees 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (30m) 10 Pullups 20 Pushups 30 Air-Squats *E3MOM: 20 Floor Press/2 0 Back Squat*Alternate the E3MOM exercises: ( 1st RD FP, 2nd RD BS, 3rd RD FP…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.