Workout of the Day 3.30.18

image1.jpgSo long to 6am regular, Baxter G. Best of luck in the future!


Schedule changes:

This Sunday’s Yoga class is canceled. We’ll be back on next week as usual.


Every 4 minutes, for 24 minutes (6 sets):

250/200m Row
9 Hang Power Cleans, 155/105 lbs
6 Shoulder to Overhead, 155/105 lbs

Post times and Rx to comments.

Front Squat | WOD 3.29.18

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Front Squat

3 – 3 – 3

Build per set to a heavy triple for the day.

Post loads to comments.

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For time:

Run 800 Meters
30 Pull-Ups
30 Front Squats, 165/110 lbs
30 Pull-Ups
Run 800 Meters

Post time and Rx to comments.

Weekly Recovery WOD

Mobilization

Mobilize shoulder blades (video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

12 alternating 5 second eccentrics w/ ribbon (6 going to side, 6 going to front)

20 second internal and external rotation static hold

Glutes/hips/lower back strengthening: 3 round of

15 hip thrusts (use empty barbell if possible)

12 fire hydrants (8/leg)

FIRE sequence: 3 rounds of:

12 horizontal knee tucks with resistance (red band)

30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)

12 hanging around the worlds (6 in each direction; move legs in circular motion: video start 45s)

3 candlestick melts (video start 4:39)

Hip stretch: crossed shins with forward fold (2min per leg: do not force position)

Power Clean | WOD 3.28.18

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Power Clean

1 – 1 – 1 – 1 – 1

Post loads to comments.

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Four sets for quality of:

5 Single Arm Overhead Squats – each arm
6 Goblet Box Step-ups – each leg
5-10 Strict TTB

Bench Press | WOD 3.27.18

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Bench Press

8 – 8 – 8

Build per set to a heavy eight rep set for the day.

Post loads to comments.

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AMRAP in 9 minutes of:

9 Burpee Box Jumps, 24″/20″
9 Push Presses, 135/95 lbs
9 Ring Dips

For the ring dips, scale to bench/box dips or push-ups.

Post rounds + reps and Rx to comments.

Deadlift | WOD 3.26.18

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Friday Night Lights was a blast this year! Thanks to everyone who made it such a success. Congrats to everyone who participated in and completed the open. Don’t forget to submit your scores!


Deadlift

8 – 8 – 8

Post loads to comments.

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For time:

Row 1000 Meters
20 Hang Power Cleans, 175/115 lbs
100 Double-Unders

18.5

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Join us tonight night for the final Friday Night Lights workout of the 2018 CrossFit Games Open! 

We will begin heats around 5:15pm. Then stick around for some food and beverages with your fellow CrossFitters!


WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Front Squat | WOD 3.22.18

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Reminder:

Join us tomorrow night for the final Friday Night Lights workout of the 2018 CrossFit Games Open! 

We will begin heats around 5:30pm. Afterward we will fire up the grill and have a few adult beverages to celebrate the end of the Open.


Front Squat

3 – 2 – 1

Build per set.

Post loads to comments.

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Row Intervals

Six sets:

300/250m Row

Rest 2 minutes between sets.

Post fastest and slowest times to comments.

Afternoon/Evening Classes are on as scheduled.

We are open for fitness!

Our 4:45pm, 5:45pm, and 6:45pm classes are on as scheduled.

Weekly Recovery WOD

Join us for our final mobility session this Thursday 3/22/18! We will be starting between 5:30-5:45pm. 

Mobilization

Mobilize upper lats (video start :50s) & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

20 diagonal pull aparts (10 per direction)

10 internal/external rotation with band

Glutes/hips/lower back strengthening: 3 round of

10 eccentric glute bridges (use paper plates under feet to slide)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs (video start 1:00)

12 scissors

12 wood chops (6-10# ball or weight)

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)