Intro Class
The Latest

Strength

Fitness:

3×5 Back Squat, Linear Progression

If time allows you may do a 4th set.

Performance:

Utilizing 94% of load from Tuesday (2014.10.14),  Front/Back Squat, 4 x 7-13

Do 7 front squats, rerack bar, take a breath, then immediately do 13 back squats. Four sets. 

Conditioning

4 Rounds:

2 minutes to complete a 200m run. In time remaining complete as many handstand push-ups as possible.

Rest 1 minute



Strength

1a)

Fitness: Bench Press 3×5 Linear Progression
Peformance: Bench Press 3xMax Effort @ Bodyweight

1b) 3x60m Sled Drag, Heavy but not maximal
1c) 3×2 16′ Rope Climb, Legless if possible. Bonus points for L-climbs.

Conditioning

“Annie”

50-40-30-20-10

  • Double Unders
  • AbMat Sit Ups



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Strength

1a) 3x Max effort weighted or strict pull-ups

1b) 3x 30-second weighted plank, AHAP

Conditioning

10 Rounds:

250m Row, rest 2 minutes



Strength

Work up to a heavy single heaving snatch balance.

Conditioning

  • 800m Run
  • 15 Overhead Squats (95/65)
  • 600m Run
  • 15 Overhead Squats
  • 400m Run
  • 15 Overhead Squats



Strength

Fitness: Press, 3×5 Linear Progression

Performance: Press, 1RM

Conditioning

1000m Row then,

3 Rounds:

  • 10 Shoulder to Overhead (115/75)
  • 10 Box Jumps (30/24)



Strength

Fitness: 3×5 Front or Back Squat (whichever you didn’t do last) Linear Progression.

If time allows you may do a 4th set.

Performance:

Utilizing 70% of max Front Squat:

4 x 7-13

Notes: Do 7 front squats, rerack bar, take a breath, then immediately take it back out and do 13 back squats. Four sets. 

Conditioning

10 minutes, as many rounds as possible:

  • 48 Double Unders
  • 12 Toes to Bar
  • 12 Burpees



Skill

20 minutes to work on gymnastics basics: Headstands, Handstands, Rope Climbs, Ring Skills…

Conditioning

Working in teams of two, OPWAAT, complete:

  • 36 Pull Ups
  • 63 Kettlebell Swings
  • 2400m Row
  • 63 Kettlebell Swings
  • 36 Pull Ups



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info@solidaritycrossfit.com

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