Revival of the Fittest
Lifestyle Challenge (Formerly Biggest Winner)
Open to friends and family of the TJ’s Crossfit community!
Information meetings: Mill Valley
4/29 (Mon) 12 noon
5/1 (Wed) 7 pm
Measurements: Mill Valley
5/3 (Fri) 4-5:30pm
5/4 (Sat) 9-11:30am
Challenge starts May 6th
The Revive Rx challenge website is under construction thanks to Jim Austin, awesome TJ’s member and website developer.
Beta testing on the site is happening and we hope to have it available soon.
A1. Front Rack Step Up; 12-14 reps alternating; 4 sets
A2. Single Arm DB/KB Row; 8-10/arm; 4 sets
A3. L-Hang; 30-40sec (as hard as you can make it with as few breaks as possible); 4 sets
AMCAP (calories as possible)
*partner must hold plan on elbows or hands. can only begin rowing or airdyne while partner is in plank
16 sets total (each partner planks for 8 rounds and
A1. DB Bulgarian Split Squat 30X0; 6-8reps/leg; 4 sets; rest 90sec
A2. L-Pull Ups; AMRAP; rest 90sec
10min Max Cals Airdyne
alternate every 30sec
A1. DB Rack Step Up; 12-14 reps alternating; 4 sets
A2. Bar Dips; 6-8reps; 4 sets
A3. 20 Anchored Sit Up; 4 sets
B. Rowing Technique
Row 250 for Time; rest 60sec; 4 sets
* Highest Effort
Partner Workout with four people
First Teammate Runs 100m. Other three members begin accumulating 200 Overhead Squats 45/35 together total, not individually
On his or her return , first teammate picks up a second teammate and they run 200m together while other two teammates work at completing the 200 Air Squats.
When the two team members return they pick up third team member and they complete a 400m Run together while fourth teammate works on finishing the 200 Air squats. (if the squats are finished the fourth member rests)
When the three team members return the fourth member takes off for a 100m Run while the first three members finish the Squats and begin accumulating 200 DB Snatches 45/30 (5 each hand at a time).
Teams use the same formula as above rotating first runner to second postion, second runner to third position and third runner to fourth position.
Do the same with 200 Wall Ball situps for the third round and 400 Walking Lunge Steps for fourth round.
Out of Town WOD