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
1a) Single Leg Romanian Deadlifts @ 3111
- x 5/leg x 3 sets
1b) Arch Ups
- x 15 x 3 sets
1c) Cossack Squats @ 3111
- x 5/side x 3 sets
Strength Notes
Today’s strength is 3 exercises between which you will alternate for 3 working sets. You may rest as needed between exercises.
The single leg Romanian deadlifts are going to be performed with a light kettlebell. Every rep will be performed with a :03 lower, :01 pause, :01 concentric, and :01 pause between reps. Make sure to keep a neutral spine throughout and as you hinge, feel a stretch in your hamstring.
On the arch ups, focus on keeping your arms straight, legs straight, and feet together as you extend up into your arch.
The cossack squats may be performed with a light weight but focus on moving through as long a range of motion as possible. Each rep is performed with a :03 lower, :01 pause, :01 concentric, and :01 pause between reps.
Conditioning
Complete as many rounds and reps as possible in 20:00:
- 400m Run
- 40 Sit Ups
- 20 Box Jumps step down
Conditioning Notes
Today’s workout is a time priority consisting of 3 exercises.
The runs should be taking no more than 3:00 each round. Adjust the distance accordingly.
The sit ups should be completed at a smooth pace throughout. If you think the overall volume of sit ups is too high, lower the number in each round.
The box jumps should be performed at a box where you are not hesitating between reps.