Intro Class
The Latest

Working in teams of four, for time:

1) 75 Team sit-ups (arms interlaced)

2) 3 Rounds each, relay style:

  • 1 Rope Climb
  • 15 Air Squats

3) Team 800m Seabag Run (60/40)

4) 3 Rounds each, relay style:

  • 15 Wall ball (20/14)
  • 1 Rope climb

5) 2400m Row (600m each, relay style)



Floss every day

Strength

Fitness: Deadlift, 4×2 LP

Performance:

3@70%, 3@80%, then, using up to a 3RM, less if you cannot maintain proper form, complete the following four times:

  • 1 Deadlift, rest 15 seconds

After fourth repetition, rest 3-5 minutes and then repeat the 4×1 and 15 second rests once more.

Conditioning

4 Rounds:

  • 200m Sprint
  • 8 Deadlift (225/155)
  • 12 Pull Ups



Leo guts out his front rack lunges.

Strength

Fitness:

1 Push Press + 1 Split Jerk

Performance:

1 Press + 2 Push Press + 1 Split Jerk

Conditioning

  • 10 Burpees over the bar
  • 15 Hang Power Cleans (115/75)
  • 25 AbMat Sit Ups
  • 35 Wall Ball (20/14)
  • 25 AbMat Sit ups
  • 15 Hang Power Cleans
  • 10 Burpees over the bar

15 minute time limit



Strength

Bench Press – 3×5 Linear Progression.

Conditioning

10 minutes, as many rounds as possible:

  • 6 Pendlay Rows
  • 12 Front Rack Lunges
  • 48 Double Unders

Choose a weight for the rows that is challenging but you can maintain good form, use this weight for the lunges as well.



We are very proud of our athletes who competed at Team SuperFit Richmond this weekend.  Daniel & Cory managed a top 10 finish in a heat of nearly 30 teams while Gabby & Erica secured a spot on the podium with a 2nd place finish!

Strength

Fitness:
Back Squat – 3×5, Linear Progression

Performance:
Back Squat – work up to near a 3RM, no failures. Then, two drop sets at 90%

Conditioning

3 Rounds:

  • 200m Sprint
  • 10 Thrusters (135/95)
  • 10 Strict Pull Ups

Rest 1 minute



Conditioning

“OPT Repeatability Test”

3 rounds at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings (American @ 70/53)
  • 10 Burpees
  • 10 Kettlebell Swings
  • 10 Burpees
  • 10 Kettlebell Swings
  • Row 250m

Rest 12 minutes between rounds. Record the time of each effort.



 

Strength

1) 15 minutes to work up to a heavy single snatch.

2) Fitness: Deadlift 4×2 Linear Progression

Performance: 5@65%, 5@75%, 5+@85%  of training max

To find your training max this week add ten pounds to your 1RM, then take 90% of that ((1RM+10lb) * 0.9)

Conditioning

Row 2k

 

 



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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