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katherine

Bring a Friend Day is Today!

We are capping this event at 10 guests.  Make sure your guests register ahead of time here.

All Solidarity members are welcome to workout.

0845 Weightlifting

1000 CrossFit

Teams of 3, OPWAAT:

800m Sandbag Run 60/40 (together, one bag)

5 Burpee Over Bag Relay

10 Wall Ball Relay

15 Push Up Relay

20 Air Squat Relay

600m SandBag Run (togehter, one bag)

5 Burpee Over Bag Relay

10 Wall Ball Relay

15 Push Up Relay

20 Air Squat Relay

400m SandBag Run (togehter, one bag)

5 Burpee Over Bag Relay

10 Wall Ball Relay

15 Push Up Relay

20 Air Squat Relay

*Performance rep scheme second round is 10,15,20,25, and for third round 20,30,40,50



becca

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Performance:  Touch and Go Power Snatch

  • 4 x 4 @ >75%

Fitness:  Hang Power Snatch

  • 4 x 3-5

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00 of:

  • 10 Overhead Squats @ 50% of 1 rep max
  • 10 Pull Ups

Rest 2:00 between sets.

Fitness:

  • 10 Front Squats
  • 10 Jumping Chest to Bar Pull Ups

Rest 2:00 between sets.

Optional Independent Work

3 Sets:

  • 3 Clean Pulls @ 90%
  • 30s Handstand Walk
  • 8 Dumbbell Bicep Curls @ 30X0



kettlebells

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

1A)  Push Jerk

Performance:

  • 2 Rep Max

Fitness:

  • 5 x 1-3

1B)  Single Arm Dumbbell Row

  • 3 x 8 per arm

Conditioning

Complete as many rounds as possible in 10:00 of:

  • 5 Push Jerks @ 45% of 1 rep max
  • 10 Deadlifts @ same weight
  • 15 Box Jumps

*This is essentially Open Workout 13.2.  If 45% of your push jerk is more than 115/75#, just use 115/75#.*

Optional Independent Work

3 Sets:

  • 8 Dumbbell Press
  • 4-6 Strict Chest to Bar Pull Ups
  • 8 Dumbbell External Rotation



kayla-and-grant

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Low Box Back Squat

Performance:

  • 2 Rep Max

Fitness:

  • 5 x 1-3 @ 32X1

Conditioning

2 Sets:

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

  • 20 Wall Balls (20/14)
  • 20 Power Cleans (135/95)
  • 20 Calorie Row

Rest 2:00 between sets.

Fitness:

  • 20 Wall Balls
  • 20 Kettlebell Swings
  • 20 Calorie Row

Rest 2:00 between sets.

Optional Independent Work

5 Sets:

  • Hang Squat Clean x 3 @ >80%

3 Sets:

  • 6 Kettlebell Front Rack Reverse Lunges from 4″ step per side
  • 6 Glute Ham Raises
  • 8-12 Calf Raises



kevin

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Every minute, on the minute, for 10:00:

  1. Wall Facing Handstand Push Up with a 4″ Deficit x 4-8
  2. Strict Muscle Up (no dip) x 1-3

Fitness:

  1. Box Handstand Push Up x 4-8
  2. Feet Assisted Strict Muscle Up (no dip) x 1-3

Conditioning

With a partner, one person working at a time, complete as many rounds as possible in 25:00 of:

  • 8 Muscle Ups
  • 16 Kipping Handstand Push Ups
  • 32 Calorie Bike or Row

Fitness:

  • 16 Burpee Pull Ups
  • 16 L-Seated Dumbbell Press
  • 32 Calorie Bike or Row

Optional Independent Work

3 Sets:

  • 5-10 Plank Turns per side
  • 15 Dumbbell Skull Crushers
  • 3 Bottoms Up Turkish Get Up per side



leo

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Rack Pull (4″ below knee)

Performance:

  • 1 Rep Max

Fitness:

  • 5 x 1-3 @ 41X1

Conditioning

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

  • 10 Burpees
  • 15 Box Jumps (24/20)
  • 20 Calorie Row
  • 25 Double Unders

Optional Independent Work

5 Sets:

  • Hang Squat Snatch x 3 @ 75-85%



skip

0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 200m Farmer’s Walk (20m shuttle)
  • 20 Push Ups
  • 20 Ring Rows

Immediately into…

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 20 Burpee Box Jumps
  • 20 Kettlebell Swings
  • 200m Shuttle Run (20m shuttle)

Immediately into…

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 5om Bear Crawl
  • 50 Calorie Row



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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