Intro Class
The Latest

We will be establishing a 1RM deadlift on Friday. Eat/sleep/prepare accordingly.

Strength

Clean & Jerk

1) 12 minutes to work up to a heavy single.

2) Every minute on the minute for 5 minutes, 1 Clean at 80-85% of above. No misses.

Conditioning

Teams of two, 6 Rounds for time, switch when both partners finished:

Partner 1: Row 300m

Partner 2:

  • 15 AbMat SitUps
  • 15 Box Jumps (24/20)

A round is accrued each time you switch (each athlete rows a total of 900m).



We will be establishing a 1RM deadlift on Friday. Eat/sleep/prepare accordingly.

Strength

1a) Fitness: Bench Press,  3×5 Linear Progression

Performance: Bench Press, 3RM, then two drop sets @ 90%

1b) 3×2 16′ Rope Climb – Legless if possible

Conditioning

15 minutes to complete:

  • 1 Mile Run

then, in time remaining, AMRAP of ascending ladder:

  • 4 Ring Dips
  • 4 Air Squats
  • 4 Power Cleans (135/95)
  • 6 Ring Dips
  • 6 Air Squats
  • 6 Power Cleans
  • 8 Ring Dips
  • 8 Air Squats
  • 8 Power Cleans
  • 10…



Strength

Fitness: Back Squat, 3×5 Linear Progression

Performance: Back Squat, 4×1 @ 90%

Conditioning

21-15-9:

  • Overhead Squats (115/75)
  • Toes to Bar



“Four Horsemen”

Working in teams of 4, as many rounds as possible in 12 minutes, whole round relays:

  • 5 Box Jumps (24/20- no step ups)
  • 7 Dual-Kettlebell Clean & Jerk (53/35)
  • 9 Deadlifts (155/105)

——————-
Rest 1 Minute
——————-
For time, cumulative, OPWAAT:

  • 10 Rope Climbs
  • 20 100m Sprints with Medicine Ball (20/14)
  • 30 Team Situps (arms interlaced)
  • 40 Power Cleans (155/105)

Atomic Teamer



Strength

Fitness: Deadlift, 4×2 Linear Progression

Performance: Deadlift, 2 reps @ 83%, rest 15 seconds- up to 4 sets.

Conditioning

7 Rounds:

  • 7 Burpees over Box (20″)
  • 7 Kettlebell Swings (70/53)
  • 7 Pull Ups
For RX+ utilize American Swings & Strict Pull-Ups



Strength

Fitness: Complex of 1 Snatch Deadlift + 1 Hang Snatch

Performance: Complex of 1 Hang Snatch + 1 Snatch 2″ from Floor

Conditioning

20 minutes, every minute on the minute:

  • Odd Minutes: 2 (full) Cleans @ 70-80%,
  • Even Minutes: 6-10 Target Burpees (6″ above reach, two hand touch). Choose a number that you can go at a steady but sub-maximal pace and still finish in around 30 seconds.



Strength

We are introducing a Performance track for the bench press today.  If you have been making consistent progress with the Fitness LP, stay on it. You can use different tracks for different lifts.

Fitness: Bench Press 3×5, Linear Progression

Performance: Bench Press, work up to a 5RM. Warm up to your last weight for the LP. Using this as guide, use no more than 3 further attempts to find your max- be conservative with jumps in weight, listen to your body, and avoid failing lifts. Utilize a spotter.

Conditioning

4 Rounds:

2 minutes to complete:

  • 200m Sprint
  • 8 Supinated Ring Rows
  • Max Effort Kettlebell Swings (53/35) in time remaining

Rest 2 minutes.

Score is total KB Swings.



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