Intro Class
The Latest

Conditioning

5 minutes, as many rounds as possible:

  • 5 Ground to Overhead (115/75)
  • 7 Burpee over the Box
  • 9 American Kettlebell Swings (53/35)

Rest 3 minutes, then:

Fitness:

  • 80m Seabag Carry
  • 1 Mile Run + extras

Performance:

  • 160m Seabag Carry
  • 2 Mile Run + extras



Strength

1) Fitness: 3×5 Back Squat (+0-5lbs from last workout)

Performance: 6RM Back Squat

2) 3×10 Chinese DB Rows

Conditioning

Teams of two, alternating movements, as many rounds as possible in 16 minutes:

  • 50 Double Unders
  • 20 Toes to Bar
  • 20 Calorie Row



Strength

Every minute on the minute for 20 minutes:

Odd: 2 Jerk Drives + 2 Push Press + 2 Jerks

Even: 8-10 Banded Face Pulls

Conditioning

3 rounds:

  • 40m Sled Drag (as heavy as possible without stopping)
  • 600m Run (drop straps and GO!)

Recover, 2-3 minutes



Strength

Fitness:

1) Snatch Deadlift* + Hang Snatch + Overhead Squat
2) EMOM 5 minutes complex from 1 @ 85%

Performance:

1) Snatch + Heaving Snatch Balance
2) EMOM 5 minutes complex from 1 @ 85%

*Make sure you hit all positions correctly.

Conditioning

5 rounds for time:

  • 5 Deadlifts* (275/185)
  • 10 Burpee over the bar

*Form should be flawless throughout.



Wine Expo & Gun Show

Strength

Fitness:

1) Back Squat 3×5 (+0-5 lbs from last workout*)
2) Press 3×5 (+0-2.5 lbs)

Performance:

1) Back Squat 4×5 (+0-5 lbs)
2) Press 4×5 (+0-2.5 lbs)

*Add between zero and five pounds to your last 3×5 or 4×5. 

Conditioning

“Fran”

21-15-9:

  • Thrusters (95/65)
  • Pull Ups



Conditioning

Working in teams of four with one person working at a time, complete as many reps as possible in 30 minutes of:

  • 100 Burpees
  • 100 Box Jumps (24/20)
  • 100 Calorie Row
  • 100 Kettlebell Snatches (53/35)
  • 100 Air Squats
  • 100 Hang Cleans (135)(95)



Strength

Fitness:

1) Clean Deadlift* + Hang Clean + Jerk
2) EMOM 5 minutes complex from 1 @ 85%

Performance:

1) Clean Deadlift* + Mid-Hang Clean + 2 Jerks**
2) EMOM 5 minutes complex from 1 @ 85%

*Make sure you hit all positions correctly on the deadlift.
**Keep things crisp- listen to your body and find a max for the day without missing lifts. 

Conditioning

4 Rounds:

2:45 to complete:

  • 400m Run
  • In time remaining ONE max effort set of pull ups

Rest 2 minutes. Record reps each round. Focus on maintaining an active shoulder. Scale as necessary to achieve at least 7 repetitions each round.



Read More from the Blog

770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

Solidarity CrossfitInfo@solidaritycrossfit.comSite Design by Burwind