Back to All Events

Friday 4/12/2019

We will be doing the Champion, a workout in tribute to Becky Conzelman who passed away this past Saturday. Please join us at 7, 8, or 9AM tomorow to show your support for someone who helped so many in the Bladium CrossFit community through friendship and her nonprofit, FaithRXD. Donations can go directly to her husband and two kids through her Venmo account @Becky-Conzelman. Thanks in advance for joining us in this show of support.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

10 burpees

25 Mountain Climbers

10 air squats

25 lateral jumps over PVC

Workout Warmup:

Strict Press, 5@60%, 3@70%, 2@80%, 1@9o%, 1 @100%

Workout:

Three rounds for time of:

500 m row or 400 m run

10 Ring dips

10 KB Shoulder to overhead 24/16. (5 each arm)

500 Meter row or 400 m run

10 KB Squat Cleans (24/16kg)

10 Pull-ups, or 6 strict or 3 MU’s
Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-5 = @ 85%
*Sets 6-8 = @ 90%

E.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

Skill:

10 min of Hand walking practice

Earlier Event: April 11
Thursday 4/11/2019
Later Event: April 13
Saturday 4/13/2019