Call Us: (703) 688-2397

Tuesday 8/22 WoD

21
Aug

Tuesday 8/22 WoD

CFWS Renaissance Periodization Fall Challenge Q&A Session

Twice a year, CFWS takes part in a 12 Week Nutritional Challenge.  To kick off the 2017 RP Fall Challenge, we will hold a Q&A meeting on Tuesday, August 29 at 6pm at CFWS. This meeting will discuss all of the details pertaining to the upcoming challenge, including:

– What is Renaissance Periodization?  How is it different than Paleo, Zone, Atkins Diet, Keto, etc…
– Important Challenge information


If you are available for our RP Challenge Meeting Q&A Session, we highly recommend you attend to learn how this program can benefit you and help you excel your progress and reach your goals. If you are not available to attend but are still interested in doing the challenge, please be sure to email info@crossfitwestspringfield so that we can send you pertitent information that you missed BEFORE we start the challenge (like a discount code!).

Quick RP Challenge Details:
Interest Meeting: Tuesday, August 29 at 6:00pm
– First Weigh-In: Saturday, September 9th at 8:30am
– Final Weigh-In: Saturday, December 2nd at 8:30am
– WEEKLY (email) Check in with Coaches
– Bi-Weekly (in person) weigh-in / measurement check-ins
– Individual Winners will receive prizes

Challenge Details:
– Weigh-Ins will include: Weight & Body measurements (right quad, butt, belly button, right upper arm)


STRENGTH
Split Jerk
12×1 EMOM
Sets 1-8: 2x1x70%, 2x1x75%, 2x1x80%, 2x1x85%
Sets 7-12: Work at athlete’s discretion between 85-92.5%

Notes
– Jerks will be taken from the rack
– Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.

WOD
Assault Bike or Row
Resting while Partner Works, or 1:1
50/40 Calories
40/30 Calories
30/20 Calories
20/10 Calories

TIMECAP: 20:00
GEAR: 3

SCALING GUIDE
– Assault Bike is preferable to rower if possible, but either option is acceptable.
– Less than 4 months of CF expereince or VERY deconditioned athletes should perform the workout with smaller sets, such as 30/20/10/5.

 

EXTRA WORK:
Snatch
15×1 EMOM
Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2
Reps 7-12: Work at athlete’s discretion between 85-92.5%

Notes
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.

Leave a Reply