Intro Class
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baby judging alan mj

Strength

4 Rounds, not for time:

  • 10 Close Grip Push Ups
  • 15 Dumbbell Bent Over Rows each arm (50/35)
  • 20 Strict Press (45/35)
  • 25 Band Pull Aparts
  • 30 Sit Ups

Rest as needed between sets.

Pull Up Program Week 10

You will do this work 3 times this week.

3 Sets:

  • 15-20s Active Hang
  • Rest 75s

6 Sets:

  • 3-5 Assisted Chin Ups @ 3010
  • Rest 60s
  • 3-5 Single Arm Dumbbell Press @ 3010
  • Rest 60s

3 Sets:

  • 6-8 Bent Over Dumbbell Row @ 3011
  • Rest 45s
  • 30-45s Angled Wall Hold or Handstand Hold
  • Rest 45s



kathryn aab

Strength

Every minute on the minute for 12:00:

  • First Minute: 4 Kettlebell Snatch each arm
  • Second Minute: 20s Side Plank right side
  • Third Minute: 20s Side plank left side

Conditioning

“Helen”

3 Rounds for time:

  • 400m Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull Ups

Pull Up Program Week 10

You will do this work 3 times this week.

3 Sets:

  • 15-20s Active Hang
  • Rest 75s

6 Sets:

  • 3-5 Assisted Chin Ups @ 3010
  • Rest 60s
  • 3-5 Single Arm Dumbbell Press @ 3010
  • Rest 60s

3 Sets:

  • 6-8 Bent Over Dumbbell Row @ 3011
  • Rest 45s
  • 30-45s Angled Wall Hold or Handstand Hold
  • Rest 45s



Jasonn safety bar

Strength

Every minute on the minute for 8:00:

  • Odd Minutes:  8 Dumbbell Romanian Deadlifts
  • Even Minutes:  8 Bulgarian Split Squats each leg

Conditioning

Complete as many rounds as possible in 15:00:

  • 15 Calorie Bike or Row
  • 10m Farmer’s Walk
  • 15 Wall Balls

Pull Up Program Week 10

You will do this work 3 times this week.

3 Sets:

  • 15-20s Active Hang
  • Rest 75s

6 Sets:

  • 3-5 Assisted Chin Ups @ 3010
  • Rest 60s
  • 3-5 Single Arm Dumbbell Press @ 3010
  • Rest 60s

3 Sets:

  • 6-8 Bent Over Dumbbell Row @ 3011
  • Rest 45s
  • 30-45s Angled Wall Hold or Handstand Hold
  • Rest 45s



skateboarding

Conditioning

Complete as many rounds as possible in 4:00:

  • 5 Bench Press (135/95)
  • 5 Strict Pull Ups

Rest 4:00

Complete as many rounds as possible in 4:00:

  • 8 Double Kettlebell Deadlifts (53/35)
  • 4 Box Jumps (30/24)

Rest 4:00

Complete as many rounds as possible in 4:00:

  • 1 Rope Climb
  • 8 Burpees

Rest 4:00

Complete as many rounds as possible in 4:00:

  • Calories on the Assault Bike

Pull Up Program Week 10

You will do this work 3 times this week.

3 Sets:

  • 15-20s Active Hang
  • Rest 75s

6 Sets:

  • 3-5 Assisted Chin Ups @ 3010
  • Rest 60s
  • 3-5 Single Arm Dumbbell Press @ 3010
  • Rest 60s

3 Sets:

  • 6-8 Bent Over Dumbbell Row @ 3011
  • Rest 45s
  • 30-45s Angled Wall Hold or Handstand Hold
  • Rest 45s



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0845 Weightlifting

1000 CrossFit

With a partner, complete:

  • 400m Run
  • 40 Medball Toss Abmat Sit Ups

Then, alternating full rounds, complete 5 rounds each of:

  • 10 Dumbbell Deadlifts (35/25)
  • 10 Dumbbell Front Squats (35/25)
  • 10 Dumbbell Push Press (35/25)

Then, complete:

  • 40 Medball Toss Abmat Sit Ups
  • 400m Run



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Conditioning

CrossFit Games Open 17.5

10 Rounds for time:

  • 9 Thrusters (95/65)
  • 35 Double Unders

Read about the standards and scales here.

Pull Up Program Week 9

You will do this work three times this week.

6 Sets:

  • 2-3 Assisted Pull Ups @ 3010
  • Rest 75s
  • 2-3 Ring Push Ups @ 4010
  • Rest 75s

3 Sets:

  • 8-10 Seated External Rotation @ 4010
  • Rest 60s
  • 8-10 Y-Rows @ 4010
  • Rest 60s



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Strength

Deadlift

Performance:

  • 65% x 1
  • 75% x 1
  • 85% x 1

Fitness:

  • 3 x 1-3 @ 20X1

Conditioning

Complete as many rounds as possible in 15:00:

  • 5 x 10m Shuttle Run (there and back = 1)
  • 10 Calorie Bike or Row
  • 10m Farmer’s Carry
  • 10 Calorie Bike or Row

Optional Independent Work

2 Sets:

  • 50m Double Kettlebell Front Rack Carry
  • 10 Single Leg Deadlifts per side

Pull Up Program Week 9

You will do this work three times this week.

6 Sets:

  • 2-3 Assisted Pull Ups @ 3010
  • Rest 75s
  • 2-3 Ring Push Ups @ 4010
  • Rest 75s

3 Sets:

  • 8-10 Seated External Rotation @ 4010
  • Rest 60s
  • 8-10 Y-Rows @ 4010
  • Rest 60s



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