Feb 23, 2020
Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th 0830 – 1030! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
Sign up ahead of time here
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Strength
Back Squat @ 12X1
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :01 descent and :02 pause in the bottom. You will pause at the top for :01 between reps. Warm up to a weight that leaves you feeling like you could have performed 3 more reps when you finish your first set. You will use that weight for all 4 working sets.
Conditioning
3 Rounds
Complete as many reps as possible in 4:00:
- 20 Step Ups (50/35, 24″/20″)
- 60 Double Unders
- 20 Goblet Squats
- 60 Double Unders
Rest 4:00
Conditioning Notes
Today’s workout consists of 3 time priority intervals with 4:00 rest in between each. The goal is to stay consistent in your score across all 3 rounds.
The step ups are performed with one dumbbell and you may hold it however you want. You must alternate the leg that steps up each rep. It should be light and 20 reps unbroken should be no problem with the weight you choose.
The double unders should be unbroken and take no longer than :40 each set.
The goblet squats will be performed with the same dumbbell with which you perform your step ups. It should also be light and 20 reps should always be performed unbroken.
0730 Endurance
Every 12:00 for 4 rounds:
- 50/40 Calorie Bike
- 400m run
- 50/40 Calorie Row
Notes
Today’s endurance workout is 4 intervals of biking, running, and rowing. You will start a new interval every 12:00. The goal is to get at least 2 minutes rest between intervals. If the bike, run, or row take longer than about 3:00-3:30 each, adjust the number of calories or distance down. These efforts should feel very repeatable.
Feb 21, 2020
Conditioning
3 Sets
With a partner, complete as many rounds as possible in 5:00:
- 40 Wall Balls (each, at the same time)
- 40 Burpee Box Jump Overs (one person working at a time)
- Max Dumbbell Hang Power Clean (35/50 per hand) (one person working at a time)
Rest 5:00
Conditioning Notes
Today’s workout consists of 3 time priority intervals to be completed with a partner. Your score will be the number of dumbbell hang power cleans completed each round.
Each athlete will be complete 40 wall balls and both athletes will be working at the same time. The reps do not have to be synchronized, but all 40 reps must be completed before moving on to the burpee box jump overs. Choose a weight that allows you to complete the 40 reps in no more than 2 sets.
The burpee box jump overs will be completed with one person working at a time. You will alternate every 5 reps. Continue until each athlete has completed 4 sets of 5 reps.
The dumbbell hang power cleans will be completed with one person working at time. The weight is moderate and you should be able to complete 5 reps unbroken, quickly before switching.
Feb 20, 2020
Strength
1a) Strict Press @ 30X1
1b) Supinated Strict Pull Ups
Strength Notes
Today’s strength is strict press and strict pull ups. You will alternate between the two exercises for 4 working sets. You may rest as needed between exercises.
For the strict press, warm up to a weight that leaves you feeling like could have completed a few more reps after your first working set. You will use that same weight for all 4 working sets.
The strict pull ups are completed with an underhand grip. Use bands or perform ring rows if you cannot complete 6-10 reps.
Conditioning
3 Sets
Complete as many reps as possible in 3:00:
- 3 Shoulder to Overhead (115/75)
- 3 Toes to Bar
Continue to add 3 reps every round.
Rest 3:00 between sets.
Conditioning Notes
Today’s workout consists of 3 time priority intervals. You will begin with 3 reps of shoulder to overhead and toes to bar. The next round you will complete 6 reps of each, then 9 reps of each, and continue to add 3 reps every round. You will reset back to 3 for each new interval.
The shoulder to overhead should be at a weight that allows you to complete the set of 12 unbroken. Adjust the weight accordingly.
The toes to bar should also be unbroken through the set of 12. You may perform knee raises or leg raises in order to accomplish this.
Feb 19, 2020
Conditioning
At 0:00, complete 3 rounds for time:
- 12/9 Calories
- 8 Power Snatch (115/75)
At 10:00, complete 3 rounds for time:
- 12/9 Calories
- 10 Overhead Squats (115/75)
At 20:00, complete 3 rounds for time:
- 12/9 Calories
- 12 Front Squat (115/75)
8:00 time cap each segment
Conditioning Notes
Today’s workout consists of 3 task priority intervals, each with an 8:00 time cap.
The calories should take no longer than 1:00 each interval. Adjust the number accordingly.
The barbell weight should be light. We are looking for the power snatches, the overhead squats, and the front squats to be completed unbroken.
