Intro Class
The Latest

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Strength

Fitness: Every minute on the minute (EMOM) for 12 minutes, one clean or hang clean and jerk.  Start light and work up in weight. If form degrades then drop weight back down.

Performance: EMOM for 12 minutes one Clean & Jerk, start at 75% & work up.

Conditioning

For time:

  • 1000 Meter Row
  • 20 Ground to Overhead (135/95)
  • 20 Burpees
  • 20 Goblet Squats (70/35)



SGMJerryDPatton1

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

0845 Weightlifting 

1) Snatch, paused one second at knee & two seconds in catch. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.

2) Jerk, work to a heavy single paused 5 seconds in catch. Then 3×1 @ 80%.

1000 CrossFit

“Jerry”

For time:

  • Run 1 Mile
  • Row 2k
  • Run 1 Mile

 

 



Erik split snatch

Skill

20 minutes to work on gymnastics skills.

Conditioning

“Diane”

21-15-9

  • Deadlifts (225/155)
  • Handstand Push Ups

Cash Out/Mobility

Two rounds of banded hamstring mobility



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1) Fitness: Every minute on the minute (EMOM) for 10 minutes, one full snatch or hang snatch.  Start light and work up in weight. If form degrades then drop weight back down.

Performance: EMOM x 12, start 75% and work up

2) Front Squat

Fitness: 3×5 Linear Progression

Performance: 5RM, then two drop sets @ 90%

Optional Independent Work:

3) 3x 50m Overhead Axle bar carries – AHAP



Maria Dual KB

Strength

Fitness:

1) Press, 3×5 Linear Progression.

2) Push Press, 2×3 @ +10-20% of press weight.

Performance: Push Press, work to a 3RM, then two drop sets at 95% & 90%.

Conditioning

Every 5 minutes for 30 minutes (6 rounds):

  • 300m Row
  • 50 Double Unders
  • 15 Toes to Bar

Mobility/Cash Out

Front Rack Mobility Drill- 2 min total



Aaron squat

Strength

Fitness: Back Squat, 3×5 Linear Progression

Performance: Back Squat, 3RM paused three seconds during first rep only, then two drop sets at 90%

Conditioning

Fitness

4 Rounds:

  • 200m Run
  • 10 Burpees
  • 10 Wall Ball (20/14)

Rest 1 Minute.

Performance:

4 Rounds:

  • 200m Run
  • 15 Burpees
  • 15 Wall Ball (20/14)

Rest 1 minute

Fitness & Performance: 1 Burpee Penalty for every second UNDER 1st round time for rounds 2-4. 3 Burpee penalty for every second OVER first round time for rounds 2-4. Cumulative burpee penalties to be done after last round.



Holiday hours for 4th of July weekend:

Friday, July 3rd

NO 0600 or 1630 classes.

CrossFit at 0900 and 1130, and 1730.

Regular schedule Saturday & Sunday:

Saturday, July 4th
0845 Weightlifting Saturday
1000 Hero WOD

Sunday, July 5th|
1100 CrossFit/Open Gym Sunday



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770 Harris St.
Suite 102
Charlottesville, VA 22903

info@solidaritycrossfit.com

(434) 218-2111

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