Next CrossFit Virtus FitCamp begins June 5th.
Contact coach Hayley for registration details. Hayley@crossfitvirtus.com
With a running clock:
Minutes 1-7 “On the Minute” – 2 Pausing Back Squats @ 55% of 1RM Front Squat
Minutes 7-10 – Rest
Minute 10 – 8 Front Squats @ 53% of 1RM Front Squat
Minute 13 – 8 Front Squats @ 55% of 1RM Front Squat
Minute 16 – 8 Front Squats @ 57% of 1RM Front Squat
Virtus FitCamp
The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete begins by performing 10 Power Snatches. After completing the 10th Power Snatch, the athlete moves on to 10 Box Jumps. After completing the Box Jumps the athlete returns to the bar for 10 Power Snatches. The patter continues until the clock hits the 5:00 mark. The athlete MUST rest for 2 minutes until the clock hits 7:00. The athlete will then perform another 5 minute AMRAP starting with 10 Overhead Squats followed by 10 Box Jumps. The workout is over when the clock hits 12:00. Add the scores from each 5 minute AMRAP for the total score.
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The Lurong Summertime Challenge starts today. You can now submit your weight and measurements and have all week to do so. You can have your spouse/friend measure you, or ask a coach to meet you about 15 minutes before class and they can measure you at the gym.The benchmark WOD has been released and will be programmed Tuesday. Make-ups will be Saturday morning by appointment with a coach to ensure you have a judge.
Please let us know if you have questions or need help along the way. We are looking forward to seeing your healthy transformations!
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Today we begin an 8-week squat cycle. For the purpose of this cycle, we are looking to start with your estimated 1RM Back Squat from last Monday. What you feel is currently your max lift. If you do not have a 1 RM, it’s OK to approximate here and be within 10-20 pounds. This is only a starting point where we will build from.
Today, the weights will be light. I want them to be. This is the start of a longer trek, so let’s build our foundation the right way. Focus on moving very well today on each and every rep, and focus on your concentric speed (standing up with aggression). Controlled on the way down, and aggressive on the way up.
We will focus our efforts on strength each Monday and repetition on Fridays.
