Intro Class
The Latest

Strength

Fitness: 3×5 LP

Performance: 3×65%, 3×75%, 3+ x85%

Conditioning

3 rounds for time of:

  • 80 meter KB farmers walk left hand (70/53)
  • 10 Goblet Squats (70/53)
  • 80 meter KB farmers walk right hand (70/53)
  • 10 Goblet Squats (70/53)
  • 50 Double Unders
    - Rest 1 minute between rounds-



Going to miss these guys!

Working in teams of four complete as many reps as possible in 8 minutes:

  • Strict Pull Ups

4 minutes to transition, then,  3 Rounds of:

  • 20 Ball Slams (40/30)
  • 20 Sit-ups
  • 20 Push-ups
  • 20 Wall-ball (20/14)

Each athlete moves to one of these four stations and completes the work. Athlete takes a knee until all members are done at their respective station. Once all four athletes have completed their first station, rotate to the next station and so forth until all four stations have been completed and each athlete has completed each station three times.



Strength

1) Every 45 seconds for 10 rounds, 1 Snatch @ 60-75% (adjust weight up or down as necessary, keep form tight)

2) Fitness: Deadlift 4×2 Linear Progression

Performance: Deadlift 2×5 60%, 70%, 1×5+ 80%

Conditioning

3 Rounds:

  • American Kettlebell Swings x 12 (70/53)
  • Row 300m

Rest 1 Minute



Strength

Fitness: 1 Clean Pull + 2 Hang Power Cleans

Performance: 3RM Power Clean

Conditioning

the “Bear Complex”

5 rounds of 7 times through:

  • Power Clean
  • Front Squat
  • Push-Press
  • Back Squat
  • Push-Press

Touch and go only during each round. Rest as needed between rounds, try to add weight each round and end with the heaviest possible set with good form.



Strength

1A) Find a starting weight for a Bench Press linear progression. Repeat this weight twice more for a total of 3×5.

Work up using sets of five resting 1-2 minutes between sets using conservative 5-10 pound jumps. The first set where the bar slows down at all during any phase of the set is the first work set (properly executed this should be well below a 5RM.). Complete two more sets at this weight. We plan to add weight to this weekly. It is important to find a conservative starting weight so that we can lock in proper form and build up a head of steam before the lifts get very challenging. Patience!

1B) 3×10 Chinese dumbbell rows AHAP – warm this up while working up during bench press, then alternate the work sets with three work sets of BP.

Conditioning

100 Double Unders, then 3 Rounds of:

  • 20 Shoulder Touches
  • 20 Kettlebell Snatch (53/35)



Another successful bring a friend day in the books...that was a scorcher!

Strength

Fitness: Back Squat 3×5, Linear Progression

Performance: Back Squat 2×5 @ 60%, 70%; 1×5+ @ 80%

Conditioning

  • Run 800m
  • 20 Toes to Bar

Rest 3 Minutes

  • Run 400m
  • 15 Toes to bar

Rest 2 Minutes

  • Run 200m
  • 10 Toes to Bar

Rest 1 Minute

  • Run 200m
  • 10 Toes to Bar

Do not game runs, go all out.



Welcome, friends! 

Teams of 3, for time. Cumulative reps (all reps must rotate in order):

  • all Run 600m
  • 9 Man-makers (~40%/~30% BW)
  • 9 Curtis Ps (105/75)
  • all Run 400m
  • 15 Man-makers
  • 15 Curtis Ps
  • all Run 200m
  • 21 Man-makers
  • 21 Curtis Ps



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Suite 102
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info@solidaritycrossfit.com

(434) 218-2111

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