Intro Class
The Latest


We are excited to announce our first ever evening Boot Camp! This one will be Kettlebell intensive. More information and sign up here.

Strength

1) Fitness: 2 Hang Cleans + 1 Jerk (utilize a proper clean deadlift from ground)

Performance: 2RM Clean & Jerk

2) 3×5 Pendlay Rows AHAP

Conditioning

“Elizabeth”

21-15-9

  • Cleans*
  • Ring Dips

We are allowing power cleans



Weigh-Ins

Wednesday is our “Mile to End all Miles” event. Come see history in the making. Legends will be born. Generations of children will carry the victor’s name. The race will kick off at 1825. If you are attending either the 1730 or 1830 class we are going to run things so that you will be able to spectate. It won’t take long… event details here.

Strength

Fitness: 3×5 Front Squat (+0-5 lbs)

Performance: 3RM Front Squat

Conditioning

12 minutes, as many rounds as possible:

  • 10 Hand Stand Push Ups
  • 10 Box Jumps (24/20)
  • 200m Run



Strength

Fitness:
2RM Hang Snatch (utilize a proper snatch deadlift from ground)

Performance:
2RM Snatch

Conditioning

8 Minute AMRAP:
12 Pull Ups
12 KB Swings (70/53)
36 Double Unders



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

22-16-10:

  • Barbell Step Ups (20″, 115/75)
  • Hand-Release Push Ups
  • Sit Ups



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



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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