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
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).
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.