Intro Class
The Latest

Strength

Work up to a max in a complex of 1 Mid Hang Snatch + 1 Hang Snatch

Conditioning

“Nasty Girls”

Three rounds:

  • 50 Air Squats
  • 7 Muscle Ups (scale to 10 chest-to-bar pull-ups)
  • 10 Hang Power Cleans (135/95)

 

 



Strength

1a) 3×5 Bench Press, Linear Progression

1b) 3×2 16′ Rope Climb, legless if possible

Conditioning

3 Rounds:

  • Run 400m
  • 20 Hand Release Push Ups
  • 20 Sit Ups



Strength

Performance: Back Squat 3×4 @ 75%

Fitness: Back Squat 3×5, Linear Progression

Conditioning

3 Rounds:

  • 20 Kettlebell Snatch
  • 300m Row

Rest 30 seconds

Cash Out

Establish a max weight 30 second plank hold



Grant

Saturday Schedule:

  • 0845 Barbell Bloc / Weightlifting Club
  • 0900 – Whole Life Challenge Kick-Off Event (workout, measurements, etc)
  • 1000 – Regularly Scheduled CrossFit Class

Strength

Work up to a heavy set of five touch-and-go ground-to-overhead

The goal is testing how heavy you can go with consistency and efficiency- keep things tight.

Conditioning

“the PIT”

5 minutes, as many rounds as possible:

  • 5 Ground to Overhead (115/75)
  • 7 Burpees over a Box (20)
  • 9 American Kettlebell Swings (53/35)



Strength

15 minutes to work up to a max in the complex: 1 High Hang Snatch + 1 Mid Hang Snatch

Conditioning

Utilizing a continuously running clock, on the given minute, run the given distance:

  • Start- 1 mile
  • 12 min.- 800m
  • 18 min.- 400m
  • 21 min.- 200m
  • 23 min.- 100m
  • 24 min.- 50m

Compare to 2013.10.02 & 2013.05.23



Don’t forget to sign up for the Whole Life Challenge! This is so much more than your run of the mill nutrition challenge and we always have a lot of fun with it. The kickoff event for it is this Saturday at 0900!

Also, there is a BeerWOD tonight (Wednesday) at 1930 at Three Notch’d Brewery, see you there!


Strength

3-3-3-3 Front Squat @ 34X1

Conditioning

“Cindy”

20 minutes, as many rounds as possible:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats



Skills

25 minutes to work on:

  • Handstands/Handstand Progressions
  • L-sits/L-sit Progressions

Conditioning

“Diane”

21-15-9

  • Handstand Push-Ups
  • Deadlifts (225/155)



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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