Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th! 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.
- Doors open at 0830.
- Warm ups begin at 0900.
- Raffles will be drawn at 1015.
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
1). Strict Pull Ups or Ring Rows
- One max effort set
2a) Barbell Curl
- x 10 x 3
2b) Push Ups
- x 10 x 3
Strength Notes
Today’s strength is our retest for February’s movement of the month. You will warm up with a set of 50% of your projected number during your max effort set. Rest at least 2 minutes before completing your test. There is no tempo restriction on these pull ups, but be careful to reach a full lockout at the bottom and chin over the bar each rep.
After completing your set of pull ups, alternate between curls and push ups for 3 working sets. Choose a weight on the curls that allows you to fully extend your elbows at the bottom and complete the set without stopping. There is no tempo restriction on the push ups, but ensure each rep is completed under control. If you cannot complete 10 reps unbroken, elevate your hands.
Conditioning
4 Rounds
Complete as many reps as possible in 1:45:
- 20m Dumbbell Front Rack Walking Lunge (35/50)
- 10 Hang Power Cleans (95/135)
- Max Calories in remaining time
Rest 3:30
Conditioning Notes
Today’s conditioning consists of 4 time priority intervals. Your score will be how many calories you complete each round.
The dumbbell lunges should be at a weight that you can complete unbroken and relatively quickly. Ideally, you are able to step through on your lunge without pausing in the middle.
The hang power cleans should be at a weight that allows you to complete all 10 reps unbroken every round. This should be a light to moderate weight.
We are looking for you to have at least :30 of work on the machine. You need to take transition time into account here. You should also push the pace a bit harder here as you have a 2:1 rest:work interval.