Intro Class
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aK Lauren snatch

Conditioning

Open Workout 17.1

For Time:

  • 10 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 20 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 30 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 40 Dumbbell Snatches
  • 15 Burpee Box Jump Overs
  • 50 Dumbbell Snatches
  • 15 Burpee Box Jump Overs

20:00 Time Cap.

Read the about the standards here.

Pull Up Program Week 5

You will do this work twice this week.

6 Sets:

  • 3-5 Assisted Pull Ups @ 3011
  • Rest 75s
  • 3-5 Assisted Dips @ 4010
  • Rest 75s

3 Sets:

  • 6-8 Ring Rows @ 3011
  • Rest 60s
  • 6-8 Y-Rows @ 4010
  • Rest 60s



Roger hour row

Strength

Front Squat

Performance:  Use 90% of recent PR.

  • 70% x 3
  • 80% x 3
  • 90% x 3

No max effort set at the end here.  Save yourself for the Open.

Fitness:

  • 3 x 2-4 @ 24X1

Conditioning

3 Sets:

  • 2:00 of Rowing for Calories
  • 2:00 of Assault Bike for Calories
  • 2:00 Shuttle Run (10m)
  • 2:00 Rest

For those doing the Open workout tomorrow, this is to be done below your aerobic threshold.  That means you should be able to hold a conversation as you row, bike and run.

Optional Independent Work

2 Sets:

  • 20s Pistol Practice
  • 8 Glute Ham Raises
  • 10 Single Leg Calf Raises

Pull Up Program Week 5

You will do this work twice this week.

6 Sets:

  • 3-5 Assisted Pull Ups @ 3011
  • Rest 75s
  • 3-5 Assisted Dips @ 4010
  • Rest 75s

3 Sets:

  • 6-8 Ring Rows @ 3011
  • Rest 60s
  • 6-8 Y-Rows @ 4010
  • Rest 60s



Cori snatch extension

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00:

  • 10 Toes to Bar
  • 10 Power Snatch (75/55)
  • 10 Calorie Row or Bike
  • 10 Push Press (75/55)

Rest 2:00

Optional Independent Work

2 Sets:

  • 5-10 Renegade Row per side
  • 6 Dumbbell Overhead Tricep Extension
  • 30m Kettlebell Waiter’s Walk per side

Pull Up Program Week 5

You will do this work twice this week.

6 Sets:

  • 3-5 Assisted Pull Ups @ 3011
  • Rest 75s
  • 3-5 Assisted Dips @ 4010
  • Rest 75s

3 Sets:

  • 6-8 Ring Rows @ 3011
  • Rest 60s
  • 6-8 Y-Rows @ 4010
  • Rest 60s



second cornhole tournament

Strength

Deadlift (Touch and Go)

Performance:  Use 90% of recent PR.

  • 65% x 6
  • 75% x 6
  • 85% x 6+

Fitness:

  • 3 x 5-7 @ 30X1

Conditioning

2 Sets:

Complete as many rounds as possible in 7:00:

  • 10 Deadlifts @ 40%
  • 15 Burpee Box Jumps
  • 20 Wall Balls (20/14)

Rest 2:00

Optional Independent Work

3 Sets:

  • 50m Double Kettlebell Front Rack Carry
  • 10 Single Leg Deadlifts per side

Pull Up Program Week 5

You will do this work twice this week.

6 Sets:

  • 3-5 Assisted Pull Ups @ 3011
  • Rest 75s
  • 3-5 Assisted Dips @ 4010
  • Rest 75s

3 Sets:

  • 6-8 Ring Rows @ 3011
  • Rest 60s
  • 6-8 Y-Rows @ 4010
  • Rest 60s



Solidarity Kids Stretch

Conditioning

Every minute, on the minute, for 8:00:

  • 3 Touch and Go Squat Clean and Jerks

Rest 2:00

Complete as many rounds as possible in 8:00:

  • 3 Power Cleans @ 75% of 1 rep max clean and jerk
  • 5 Muscle Ups
  • 7 Handstand Push Ups

Rest 2:00

Complete as many rounds as possible in 8:00:

  • 7 Thrusters (95/65)
  • 7 Chest to Bar Pull Ups
  • 30 Double Unders

Optional Independent Work

3 Sets:

  • 6 Overhead Squats
  • 15 Ring Rows
  • 15 Dumbbell Press @ 30X0

Pull Up Program Week 5

You will do this work twice this week.

6 Sets:

  • 3-5 Assisted Pull Ups @ 3011
  • Rest 75s
  • 3-5 Assisted Dips @ 4010
  • Rest 75s

3 Sets:

  • 6-8 Ring Rows @ 3011
  • Rest 60s
  • 6-8 Y-Rows @ 4010
  • Rest 60s



The kids and dumbbells

0845 Weightlifting

1000 CrossFit

With a partner, complete 5 rounds for time of:

  • 21 Wall Balls (20/14)
  • 21 Pull Ups
  • 21 Burpee Box Jumps
  • 15 Wall Balls
  • 15 Pull Ups
  • 15 Burpee Box Jumps
  • 9 Wall Balls
  • 9 Pull Ups
  • 9 Burpee Box Jumps



Finn peaking

Strength

Every minute, on the minute, for 10:00:

  • Even Minutes:  3 Touch and Go Squat Snatch @ 65-75%
  • Odd Minutes:  5 Power Clean and Jerks @ same load

Try and go a little heavier than last week.

Conditioning

3 Sets:

Complete as many rounds as possible in 3:00:

  • 30 Double Unders
  • 10 Power Snatch (95/65)
  • 10 Overhead Reverse Lunges (95/65)

Rest 3:00

Optional Independent Work

3 Sets:

  • 7 Snatch Grip Romanian Deadlifts
  • 55s of Wall Facing Shoulder Taps
  • 8 Dumbbell Hammer Curls

Pull Up Program Week 4

You will do this work 3 times this week.

Every 60-90 seconds for 10:00 do:

  • 1 Chin Up Negative (5-30s descent)

*Performing longer negatives is better than doing more reps.*

3 Sets:

  • 6-8 Ring Curls @ 30X0
  • Rest 60s
  • 6-8 Diamond Push Ups @ 3010
  • Rest 60s



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