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
- x 4 x 4 sets @ RPE 7
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.