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0845 Weightlifting

Fitness: Technique work as prescribed.

Performance: 1RM Snatch & 1RM Clean & Jerk

1000 CrossFit

Strength

15 Minutes to find a heavy triple overhead squat

Conditioning

“13.4″

7 Minutes, as many rounds as possible:

  • 135/95 pound Clean and jerk, 3 reps
  • 3 Toes-to-bar
  • 135/95 pound Clean and jerk, 6 reps
  • 6 Toes-to-bar
  • 135/95 pound Clean and jerk, 9 reps
  • 9 Toes-to-bar…

Add three reps each round until time runs out. Power cleans are allowed, snatches are not (bar must make contact with shoulders).



Fitness

1A) Fitness: 3×5 Bench Press LP, do a fourth set if time allows

Performance: Heavy triple Bench Press, then two drop sets at -5% & -10%

1B) 3×8 Pendlay Rows AHAP

Conditioning

Teams of two, ten rounds alternating (five rounds each):

Two minutes to complete:

  • 5 Pull Ups
  • 10 Hand Release Push Ups
  • Max Effort Row for Meters in time remaining

Score = Total Meters



Strength

Fitness: Clean deadlift + hang clean. Work to a heavy single then back off ~20% and work technique.

Performance: Work up to a heavy triple clean, then two drop sets at -5% & -10%.

Conditioning

Every 90 Seconds for 8 Rounds (12 minutes) complete complex of:

  • 4 Deadlifts
  • 3 Hang Cleans
  • 2 Front Rack Lunges (1L/1R)
  • 1 Jerk

 If possible add weight each round. Power cleans are allowed but not required.



Strength

Fitness: 3×5 Back Squat linear progression; do a fourth set if time allows

Performance: Back Squat, heavy triple. If you have time do two drop sets at -5% & -10%

Conditioning

“B Side”, 4 Rounds:

  • 10 Thrusters (95/65)
  • 25 Double Unders
  • 10 Toes to Bar
  • 25 Double Unders
  • 10 Burpees

Rest 2 minutes



Solidarity CrossFit is hosting the Festivus games on April 18th, sign up here. This is an all beginner & intermediate live, on site competition. Experience what a difference a crowd makes when doing a MetCon…there is nothing quite like it!

Sign up for the CrossFit Open now! Every Friday starting February 26th we will be doing the open workouts in the gym. Since you will already be doing the workouts, you may as well sign up and see where you stack up in the Mid-Atlantic (and beyond). There are scaled divisions this year as well.

Strength

Fitness: Work up to a heavy single snatch deadlift + hang snatch. If time remains drop down ~20% and work technique.

Performance:

1) Work up to a heavy triple snatch then

2) Continue on to a heavy triple snatch pull

Note: Snatch Pulls and Snatch Deadlifts by nature will be heavier than snatches, however, if the weight alters the bar path or bio-mechanics the training stimulus is lost and the weight should be brought down. 

Conditioning

Teams of three, three rounds (teammate complete each station three times), rotate only when all finished at current station:

Station 1:

  • 10 Pull Ups
  • 10 Hand release Push Ups

Station 2:

  • 20 Kettlebell Snatch (53/35)

Station 3:

  • 250m Row

RX+: C2B, Ring Dips, snatches @ 62/44, 300m



0845 Weightlifting

Fitness: Technique work as prescribed.

Performance: 1RM Snatch & 1RM Clean & Jerk

1000 CrossFit

Teams of four:

  • 20 minutes to find a 2RM front squat. One bar per team.

3 minutes to clean up, then complete for time, OPWAAT:

  • 100 Pull Ups
  • 100 Box Jumps (24/20)
  • 100 Kettlebell Swings (53/35)
  • 100 Wall Ball (20/14)

Five repetition minimum for each movement before switching teammates. EMOM, including the first, each team must complete 15 Burpees (can be simultaneous, divide anyway). 



Strength

1A) Fitness: 3×5 Press linear progression, then 2×5 Push Press at +10-20%.

Performance: Work to 3RM press, then two drop sets at -5% & -10%

1B) 3×2 16′ Rope Climbs, work in some legless climbs if possible

Conditioning

2k Row

Compare to 2014.08.22 



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info@solidaritycrossfit.com

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