Intro Class
The Latest

Preparing for opening day, two years ago today!

Working in teams of four, OPWAAT:

  • 4x 50m Farmers Walk (70/53…in both hands)
  • 6 Rope Climbs
  • 50 Burpees
  • 100 Wall Ball
  • 400 Double Unders (no single unders allwed) OPWAAT or 800m Team Run
  • 100 Wall Ball
  • 50 Burpees
  • 6 Rope Climbs
  • 4x 50m Farmers Walk

 



Strength

Fitness:

1) 3×5 Front Squat Linear Progression.

2) 3×5 Back Squat Linear Progression.

Performance:

Utilizing 94% of load from Monday (2014.10.27),  Front/Back Squat, 5 x 4-8

Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets; get some.

Conditioning

10 minutes, as many rounds as possible:

  • 9 Deadlifts (155/110)
  • 12 Sit Ups
  • 15 Box Jumps (24/20)



Strength

Work up to a heavy single in complex of 1 Pause Snatch (3 full seconds at knee) + 1 Overhead Squat.

Conditioning

21-15-9:

  • Overhead Squats (115/75)
  • Burpees Over Bar



Strength

Every minute on the minute for 10 minutes: 2 Press + 2 Push Press + 2 Jerks

Add (or remove) weight between rounds at athlete’s discretion. Keep form tight.

Conditioning

4 rounds :

  • 400m Run
  • 10 Shoulder to Overhead (135/95)
  • 10 Ring Dips

1 minute rest

 



Strength

Fitness:

1) 3×5 Front Squat Linear Progression.

2) 3×5 Back Squat Linear Progression.

Performance:

Utilizing 75% of max Front Squat,  Front/Back Squat, 5 x 4-8

Do 4 front squats, rerack bar, take a breath, then immediately do 8 back squats. Five sets; get some.

Conditioning:

In 10 minutes complete 75 double unders, then, in time remaining complete as many rounds as possible of the ascending ladder:

  • 2 Seabag Shoulders (60/40)
  • 2 Pull-Ups
  • 4 Seabag Shoulders
  • 4 Pull-Ups
  • 6 Seabag Shoulders
  • 6 Pull-Ups
  • 8…



Conditioning

“Tie the Knot”

Working in teams of 4, OPWAAT except where specified:

  • 300m shuttle run (25/50/75 -in pairs)
  • 80 Hang power cleans (115/75)
  • 80 Burpees over bar
  • 150 Kettlebell Swings (53/35)
  • 80 Partner sit-ups (40 each pair)
  • 80 Box jumps (24″/20″)
  • 300m shuttle run (pairs)

Atomic Teamer



Strength

Fitness: Deadlift 4×2, Linear Progression

Performance: Deadlift 2×4 @75%, 1×4+ @75%

Conditioning

Teams of 2, OPWAAT, 7 Rounds:

  • 14 Dumbbell Thrusters (50/35)
  • 2 16′ Rope Climb



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info@solidaritycrossfit.com

(434) 218-2111

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