Starting on July 30!!!
Olympic Lifting Class at 8:15 AM M-F at West (or Open Gym)
There will be no regular CrossFit class at this time slot, but it doesn’t mean you can’t come in and do the workout on your own or make up a workout you missed at this time.
We will be providing a self paced program of 3x a week accessory lifting that can be done each week.
BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
Jump City (Time)
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
“Jump City” is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important. If unable to run, complete one of the following:
800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row