Head over to www.c-ville.com/vote to cast your votes today. Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you! Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton
STRENGTH
A1. Back Squat, 5 sets of 3 reps (70-80% of 1RM), rest 30 seconds
A2. Handstand Push-up with Deficit, 5 sets of 3-6 reps, rest 90-120 seconds
These are supersets – do a set of 3 back squats, rest 30 seconds, then do a set of 3-6 HSPU with a deficit (you choose the deficit). Rest 90-120 seconds after HSPU and repeat.
Scaling for HSPU: Strict HSPU (no deficit) or Standing Strict Dumbbell Press (as heavy as possible for up to 6 reps).
WOD
EMOM for 12 Total Minutes:
- Even: Hang Power Clean x 5
- Odd: Row x 10-20 Cals
Pick output on rower that you can maintain for all 6 sets. Start at challenging weight on hang power clean and build as you are able – should be an unbroken set of 5 each time.
BS (cycle): 1×5 @ 115, 120, 130, 140#
20# db press standing against wall
Wod: hpc: 65, 75, 85, 95, 105×2; 10cal
225#
135#, 18-20 cal
175#
130, 14-15 cals
75#, 11 cal.
BS: 185#
25# x6 strict DB press
WOD: 125#, 13 Cal