Intro Class
The Latest

Alan Power Clean

Strength

15 minutes to practice three gymnastics skills of your choice

Options include, but are not limited to: handstands, handstand push ups, kipping, butterfly pull-ups, muscle ups, L-sits, pistols, etc.

Conditioning

15 minute AMRAP:

  • 10 Hand-release Push Ups
  • 15 Wall Ball (20/14)
  • 20 Kettlebell Swing (53/35)

Mobility

Couch stretch – 2 minutes per side.



Angie Back Squat

Strength

Every 90 seconds for 15 minutes:

Fitness: 2 Position snatch: Hip+Knee

Performance: 3 Position snatch: Hip+Knee+Floor

Conditioning

3 rounds for time:

  • 15 Pull Ups
  • 30 Double Unders
  • 300m Run

Mobility

KStar Band Lat Stretch 1 min per side
+
1 min passive hang



Brig Murph

Strength

1A) Fitness: 3×5 Press

Performance: 5×4-6 Shoulder Press @20X1

- rest 60 seconds -

1B) 5x 60-90 second plank

- rest 60 seconds -

Conditioning

5 minutes, as many rounds as possible:

  • 10 Push Press (115/75)
  • 10 Burpee

Mobility

2 minutes each side, wall pec stretch



Nicole box jump

0845 Weightlifting

1) Overhead squat @ 31X1, 3-3-2-2-1-1 climbing

2) Clean and Jerk, 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with one miss allowed.

1000 CrossFit

Teams of 2:

10 rounds, OPWAAT and alternating movements:

  • 10 Deadlift (225/155)
  • 250 Meter Row
  • 15 Ring Dips



Zach box jump

Strength

Back Squat

Fitness: 3×5 Linear Progression

Performance: 2-2-2-2-2

Conditioning

3 rounds for time of:

  • 10 Front Squats (185/125)
  • 20 Pull Ups
  • 300m Run

Mobility

2 minutes per side of K-Star hip internal rotation on wall



Christian Adam box jumps

Strength

Every minute on the minute for 10 minutes:

1 Power Clean + 1 Push Jerk

Conditioning

6 Rounds:

2 minutes to complete:

  • 20 Double Unders
  • 300m Run

Max kettlebell swings in time remaining (53/35)

- Rest 2 minutes between sets – 

Mobility

Calf Stretch (with or without a band) – 2 minutes per leg



Becky Push UPs

 

Strength

1A) 3x 6-8 Bulgarian Split Squats each side @ 30X0
Rest 45 seconds

1B) 3x 3-4 Turkish Get-Ups each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds

Conditioning

For time:

  • 10 Wall Ball Shots
  • 10 Pull-Ups
  • 9 Wall Ball Shots
  • 9 Pull-Ups

  • 1 Wall Ball Shot
  • 1 Pull-Up

RX+: C2B pull ups

Cashout Mobility

Couch Stretch, 2 minutes per side



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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