Intro Class
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Joe and Preston crawl

Strength

Deadlift

Performance:  Wendler 5-3-1

  • 70% x 3
  • 80% x 3
  • 90% x 3+

*Use a training max.*

Fitness:

  • 3 x 2-4 @ 32X1

Conditioning

In 11:00, climb the ladder, adding 3 reps every round:

  • Dumbbell Thrusters (35/25)
  • Deadlifts @ 50% of 1 rep max
  • Box Jumps (24/20)

Optional Independent Work

Complete as many rounds as possible in 8:00 of:

  • 3 Power Snatch @ 70%
  • 5 Burpees over the Bar

3 Sets:

  • 40m Sled Push
  • 40m Sled Pull
  • 10 Ring Rows



Coker TTB (1)

Strength

Every minute, on the minute, for 8:00:

  • 2 Power Cleans @ 80%
  • 4 Handstand Push Ups

Fitness:

  • 2 Hang Power Cleans
  • 4 Handstand Push Ups from a box

Conditioning

Complete as many rounds as possible in 20:00 of:

  • 30m Kettlebell Farmer’s Walk
  • 15 Calorie Bike or Row
  • 10 Kettlebell Swings (70/53)
  • 10 Plate Overhead Plate Lunges (5 each leg) (45/25)

Optional Independent Work

3 Sets:

  • 1 1/4 Front Squats x 2
  • False Grip Ring Pull Ups x 3-5
  • Dumbbell Lateral Raise x 10-15



Rev. Dr. Martin Luther King Jr. speaking. (Photo by Julian Wasser//Time Life Pictures/Getty Images)

Rev. Dr. Martin Luther King Jr. speaking. (Photo by Julian Wasser//Time Life Pictures/Getty Images)

We are running a normal schedule today.  We hope you enjoy your day off and have some time to come in and sweat with us.

Programming Note for the Week [Late Off-Season]
: MetCons are still the biggest priority. Prioritize your workouts to spend the majority of your effort towards the conditioning. Workouts are being created to make you think more about pacing and strategy prior to starting. Try to come up with a gameplan prior to starting and use information about how the workout goes to plan future workouts. It would also be helpful to perform some foam rolling of the major muscle groups used during training (after training). There is less rest time between days and movements trained this month. This is to get used to specific movements we’ll see in the Open (Overhead squats, thrusters, wallballs). Gonna be a lot of squatting!

Fitness:

With a 20 minute continuously running clock…

Minutes 0-5:

  • Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 5-10, AMRAP (as many rounds as possible) of:

  •  10 Calorie Assault Bike
  •  7 Toes to bar

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

  • Pull-up
  • Barbell Snatch or Kettlebell Swings (53/35)

Minutes 15-20, AMRAP of:

  • 7 Pull Ups
  • 7 Barbell Overhead Squats or Goblet Squats (53/35)

Performance:

With a 20 minute continuously running clock…

Minutes 0-5, complete AMRAP (as many rounds as possible) of:

  • 10 Calorie Assault Bike
  •  7 Toes to bar

Minutes 5-10:

  • Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

  • Pull-up (Competitors: Chest to Bar Pull-up)
  • Barbell Snatch

Minutes 15-20, AMRAP of:

  • 7 Chest to Bar Pull-ups (Competitors: Muscle-ups)
  • 7 Barbell Overhead Squats

Optional Independent Work

3 Sets:

  • 3 Snatch Pull @100% of 1 rep max
  • 2-3 Wall Walks (try to balance a handstand at the top of each rep)
  • 8 Dumbbell Curl each arm



haley-turn-over

0845 Weightlifting

1000 CrossFit

With a partner, complete 4 rounds each of:

  • :30 Max Wall Balls
  • :30 Max Calories on the Rower

Rest 1:00

With a partner, complete 4 rounds each of:

  • :30 Max Box Jumps
  • :30 Max Burpee Pull Ups

Rest 1:00

With a partner, complete 4 rounds each of:

  • :30 Max Kettlebell Swings
  • :30 Max Push Ups

Rest 1:00

With a partner, complete 4 rounds each of:

  • :30 Max Toes to Bar
  • :30 Max Double Unders

*There is no rest in between :30 pieces.  Partner 1 starts at one station and partner 2 starts at the other station.  After :30 of work, partners switch stations.  Both partners complete each station 4 times and then rest 1 minute before moving on.*

 



rupert-one-arm-l-hang

Strength

1A)  Push Press

Performance:  Wendler 5-3-1

  • 70% x 3
  • 80% x 3
  • 90% x 3

Fitness:

  • 3 x 2-4

1B)  Single Arm Dumbbell Row

  • 3 x 8

Conditioning

Every 2:00 for 8 sets complete:

  • 10 Calorie Bike or Row
  • 15 Dumbbell Push Press (35/25)
  • 20 Double Unders

Optional Independent Work

Every minute, on the minute, for 5:00:

  • 3-5 Muscle Ups

3 Sets:

  • 8 Dumbbell Floor Press
  • 10-15 Band Face Pulls



post-workout-rebound

Strength

Back Squat

Performance:  Wendler 5-3-1

  • 70% x 3
  • 80% x 3
  • 90% x 3+

Fitness:

  • 3 x 2-4 @ 22X1

Conditioning

Complete as many rounds as possible in 12:00 of:

  • 10 Kettlebell Swings (53/35)
  • 10 Burpees
  • 10 Calorie Row or Bike

Optional Independent Work

Complete as many rounds as possible in 7:00 of:

  • 3 Squat Cleans @ 65-75%
  • 5 Toes to Bar

3 Sets:

  • 10 Clean Grip Romanian Deadlifts
  • 10 Pistols each leg
  • 8-12 Calf Raises



michael-is-really-good-at-playing-with-toys

Conditioning

Complete as many rounds as possible in 7:00 of:

  • 3 Bar Muscle Ups
  • 6 Wall Balls (30/20)
  • 12 Calorie Row

Rest 3:00

Complete as many rounds as possible in 7:00 of:

  • 6 Chest to Bar Pull Ups
  • 12 Wall Balls (20/14)

Optional Independent Work

3 Sets:

  • 5-10 Renegade Row per side
  • 8 Dumbbell Tricep Overhead Extension
  • 30m Kettlebell Waiter’s Walk per side



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