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
1a) Strict Press @ 30X1
- x 4 x 4 sets @ RPE 7
1b) Legless Rope Climb
- x 1 x 4 sets
Strength Notes
Today’s strength is strict press and legless rope climbs. You are going to alternate back and forth between the two for 4 working sets, resting as needed.
The strict press will be performed with a :01 pause overhead and :03 lower. Warm up to a weight that after your first working set leaves you feeling like you could perform a few more reps. You will use that weight for all 4 sets.
The legless rope climbs may be performed in an L-sit, as a regular legless climb, or as a rope row climb.
Conditioning
With a partner, alternating full rounds, complete 3 rounds each:
- 12/9 Calories
- 16 Kettlebell Snatch (53/35)
- 12/9 Calories
- 16 Toes to Bar
21:00 time cap
Conditioning Notes
Today’s conditioning is a task priority to be completed with a partner. Partner 1 will complete a full round of calories, shoulder to overhead, calories, toes to bar. Then partner 1 will rest and partner 2 will begin a full round. This pattern continues until both partners have done 3 rounds each. Each individual round should take no longer than 3:30 as there is a 21:00 time cap.
The calories should take :40 or less each round. Adjust the number of calories accordingly.
The kettlebell snatch should be completed as 8 on one side, then 8 on the other. Each set of 8 should be unbroken. Adjust the weight accordingly.
The toes to bar should take no more than 2 sets each time. Adjust the number of reps or perform knee raises in order to accomplish this.