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Strength

Every 1:30 for 12:00:

  1. 6 Wall Facing Handstand Push Ups
  2. 6 Strict Chest to Ring Pull Ups or 10-20s False Grip Hold

Every 1:30 for 9:00:

  • 5 Ring Dips + 5s Support Hold + 5 Ring Rows in a false grip

Conditioning

Complete as many rounds and reps as possible in 15:00 of:

  • 5 Wall Walks
  • 10 Toes to Bar
  • 15 V-Ups

Rest 1:1 for the duration of 15:00.

Optional Independent Work

3 Sets:

  • 6-8 Seated Dumbbell External Rotation
  • 6 Dumbbell Skull Crushers @ 30X0
  • 10 Plank Rotations per side



Mindy

Strength

Deadlift from a 4″ deficit

  • 8 @ 70%
  • 6 @ 75%
  • 6 @ 80%
  • 8 @ 70-80%

*Fitness will do deadlifts without the deficit.

Conditioning

Complete as many rounds as possible in 10:00 of:

  • 30m Double Kettlebell Waiter’s Walk (53/35)
  • 15 Calorie Bike or Row
  • 20 Kettlebell Swings (53/35)

Optional Independent Work

5 Sets:

  • 2 Position Pause Snatch @ 80+% (mid-thigh, knee)

*Pause 1s at mid-thigh and knee before completing the lift.



Ryan

0845 Weightlifting

1000 CrossFit

With a partner, for time:

  • 500m Row
  • 20 Burpee Box Jump Overs
  • 500m Row
  • 30 Burpee Box Jump Overs
  • 500m Row
  • 40 Burpees
  • 500m Row
  • 50 Push Ups
  • 500m Row

Both team members will row 500m every time.  Split the work during the burpees and push ups.



Verde

Strength

Performance:  Clean

  • 5 total working sets, building up to a 1 rep max

Fitness:  Hang Clean

  • 5 total working sets, building up until form degrades

Conditioning

3 Sets:

In 5:00, climb the ladder, adding 3 reps every round:

  • 3 Dumbbell Squat Clean to Push Press (35/25)
  • 3 Calorie Row
  • 6 Dumbbell Squat Clean to Push Press
  • 6 Calorie Row
  • And so on up the ladder…

2:00 Walking rest between sets.

Score = lowest round

Optional Independent Work

3 Sets:

  • 1 Front Squat w/ 1s pause in the bottom
  • 3-5 Ring to Chest + 3-5 Kip to Catch
  • 6 Dumbbell Push Press



Sohail

Strength

Performance:  Snatch

  • 5 total working sets, building up to a 1 rep max.

Fitness:  Hang Snatch

  • 5 total working sets, building up until form degrades.

Conditioning

Four rounds for time of:

  • 15 Ring Rows
  • 20m Plate Overhead Walking Lunges (45/25)
  • 20m Burpee Broad Jump

15:00 Time Cap

Optional Independent Work

3 Sets:

  • 3 Snatch Pulls @ 90%
  • 5-15m Handstand Walk
  • 6 Dumbbell Curls per arm @ 30X0



Tom Henry

Strength

4 Sets:

  • 6 Dumbbell Bench Press @ 20X0
  • 6 Single Arm Dumbbell Row per arm @ 20X1

Rest 60 – 90 seconds between exercises.

Conditioning

Every minute, on the minute, for 15:00:

  • 20 Single Arm Kettlebell Swings (53/35)
  • 15m Sled Drag
  • 15m Reverse Retro Crawl

Optional Independent Work

Complete as many rounds as possible in 15:00 of:

  • 20 American Kettlebell Swings (70/53)
  • 30m Heavy Sandbag Carry
  • Wall Walk + 5m Lateral Walk per side

 



Anna

Strength

Back Squat

  • 8 @ 70-75%
  • 6 @ 75-80%
  • 6 @ 80-85%
  • 8 @ 70-75%

Conditioning

Performance

Every minute, on the minute, for 15:00:

  • 15 Wall Balls (30/20)
  • 40 Double Unders
  • 15/12 Calories on the rower or bike

Fitness

Every minute, on the minute, for 15:00:

  • 15 Wall Balls (20/14)
  • 25 Double Unders
  • 12/10 Calories on the rower or bike

Optional Independent Work

3 Sets:

  • 8-12 Single Leg Calf Raises per leg
  • 12 Tall Box Step Ups for pistol practice

5 Sets:

  • 2 Position Clean @ 80+% (mid-thigh > knee)



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