Intro Class
The Latest

promix1

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

1.  Deadlift

Performance:

  • 7 @ 75%
  • 5 @ 80%
  • 3 @ 85%
  • 7 @ 80%
  • 5 @ 85%
  • 3 @ 90%
  • 2 x 2 @ 97%

Fitness:

  • 5 x 3-5 @ 21X1

*Performance will use 90% of their max from 2016.03.28 as their training max.

2.  3 Rounds, not for time:

  • 8 Dumbbell Rows each arm
  • 10-15 GHD Sit Ups
  • 6 Weighted Step Ups each leg

Conditioning

For Time:

  • 30/20 Calories on the Assault Bike



babies-324-Edit

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

Bench Press

Performance:  5 x 3 @ 90%

Fitness:  5 x 2-4 @ 20X1

*Performance will use 90% of their max from 2016.05.23 as their training max.

Conditioning

Performance:

With a partner, for time, complete:

  • 800m Run
  • 20 Rope Climbs
  • 400m Run

Fitness:

With a partner, for time, complete:

  • 800m Run

Immediately into, 6 alternating rounds each of:

  • 1 Rope Climb Techinique Drill
  • 8 Ring Rows

Immediately into:

  • 400m Run

 



Anna_Clean

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

Back Squat

Performance:  3 Rep Max

Fitness:  5 x 2-4 @ 20X1

Conditioning

For max reps:

  • 2:00 of Double Unders
  • 2:00 of Air Squats
  • 2:00 of Russian Kettlebell Swings (70/53)
  • 2:00 of Box Jump Overs (24/20)
  • 2:00 of Sit Ups
  • 2:00 of Burpees

 



Jasonn_Michael_Simon

0845 Weightlifting

1000 CrossFit

In teams of 3, complete as many rounds as possible in 25:00 of:

  • 8 Man Makers (40/30)
  • 20 Kettlebell Swings (70/53)
  • 12 Burpee Box Jump Overs (24/20)
  • 400m Run (together)

The man-makers, kettlebell swings and burpee box jump overs will all be done at the same time.  Once the last team member is done with their task, you all run 400m together.  When you get back to start the next round, rotate stations.



Everleigh_burpee

Strength

Deadlift

Performance:

  • 9 @ 70%
  • 7 @ 75%
  • 5 @ 80%
  • 7 @ 75%
  • 5 @ 80%
  • 3 @ 85%
  • 2 x 2 @ 95%

Fitness:

  • 5 x 3-5 @ 31X1

*Performance will use 90% of their max from 2016.03.28 as their training max.

Conditioning

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

  • 12 Wall Balls (20/14)
  • 12 Hand-Release Push Ups



Scott_Rowing

Strength

Every minute, on the minute, for 12:00:

Performance:  High Hang Power Clean + Hang Power Clean + Power Clean

Fitness:  3 Hang Power Cleans

Conditioning

Option 1:

For Time:

  • 5000m / 4000m Assault Bike*

*Every minute, on the minute, perform 10 V-Ups.

Option 2:

For Time:

  • 3000m / 2500m Row*

*Every minute, on the minute, perform 10 V-Ups.



Matt_Set_Up

Strength

Back Squat

Performance:  4 x 4 @ 85-90% of last weeks 4 rep max

Fitness:  4 x 3-5 @ 20X1

Conditioning

For Times.

At 0:00:

  • 400m Run
  • 32 Reverse Lunges with kettlebell farmers carry (53/35)
  • 16 Ring Rows

At 8:00:

  • 400m Run
  • 32 Ring Rows
  • 16 Reverse Lunges with kettlebell farmers carry (53/35)



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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