Intro Class
The Latest

Record BAFD

0845 Weightlifting

1) Work up to a heavy set of 5 Tall Snatch, then 5 @90%, 5 @80%

2) Work up to a heavy set of 3 Power Clean, then 3 @95%, 3 @90%

3) Work up to a heavy set of 3 Jerks, then 3 @95%, 3 @90%

1000 CrossFit (Bring A Friend Day!)

In teams of 4, 35 minutes:

Buy in: 1,000m Farmer Walk. Two people work, switching as often as you like.

In time remaining, as many rounds as possible, with one person working at a time (relay style):*

  • 4 x 250m Row
  • 4 x 10 Sit Ups
  • 4 x 10 Goblet Squats
  • 4 x 10 Box Jumps

*Every minute, on the minute, 15 burpees per team!



John Lateral Box Jump

Strength

1A) 3x 6-8 Romanian Deadlifts @21X1

- rest 90 seconds – 

1B) Max reps handstand push ups

- rest 90 seconds -

Conditioning

3 rounds for time of:

  • 50 Double Unders
  • 25 Burpee Box Jump Overs

Mobility/Close

2×5 Jefferson Curl with 0:30 hold on bottom of last rep of each set



Steve wall ball

Strength

Four sets of:

  • Bench Press x 4-6 reps @ 20X1
    Rest 60 seconds
  • Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
    Rest 90 seconds

Conditioning

In teams of two, partners alternate movements to complete three sets each of:

  • Kettlebell Swings x 20 reps (24/16 kg)
  • Dips x 15 reps
  • 400 Meter Run



Tim doing some rehab

Strength

Every 2 minutes for 12 minutes:

Fitness: Hang snatch x 2

Performance: Hang snatch + snatch

Work up across sets. Keep form tight & aim for zero misses.

Conditioning

For time:

  • 30 Wall Ball Shots
  • 30 Pull-Ups
  • 20 Wall Ball Shots
  • 20 Pull-Ups
  • 10 Wall Ball Shots
  • 10 Pull-Ups



Man Makers

Strength

1A) 4 x 4-6 Back Squat @ 30X0

- rest 60 seconds – 

1B) 4 x 8-10 Powell Raises each side @ 2020

- rest 60 seconds – 

Conditioning

In teams of three, with only one person working at a time, alternate whole rounds, complete as many rounds and reps as possible in 15 minutes of:

  • 20m Bear Crawl
  • 5 Man-Makers



Kelly, Coker, Brig, and Britt_800m Carry

0845 Weightlifting

1000 CrossFit

In teams of 2, with only one person working at a time, complete:

  • 150 Wall Ball (20/14)
  • 1200 m relay run with med ball (200m segments)
  • 100 Burpees

1230

“What the heck’s a macro?” nutrition seminar at gym. Bring your lunch and your questions!



MJ Birthday_Team PX

Strength

15 minutes to work on gymnastics skills, focused on kipping pull ups and muscle ups

Conditioning

0:00 – 6:00
Buy in: row 20 calories

Then, AMRAP:

3 Wall Walks + 6 Pull Ups

OR

5 Shoulder-to-Overhead (85/55) + 10 Ring Rows

2 minutes rest

1:00 max calorie row



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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