Intro Class
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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



Strength

1) Fitness: 1 Snatch Pull + 1 Hang Snatch

Performance: 1 Mid Hang Snatch + 1 Snatch 2″ from ground

2) Fitness: Front Squat 3×5 – Linear Progression

Performance: Front Squat 2×5@75%, 1×5+@80%

3A) 3x 8 Pendlay Rows AHAP

3B) 3x 8 Weighted Sit Ups AHAP



Strength

Fitness: 1 Hang Clean + 1 Split Jerk

Performance: 1 Clean + 1 Push Jerk + 1 Split Jerk

Focus on form and work up to a heavy single in the above complexes. If form starts to break down drop weight back down 15-20% and do singles with a minimum 1 minute rest between sets until time runs out.

Conditioning

3 Rounds:

  • 400m Run
  • 15 Wall Ball
  • 15 Ring Dips

Rest 2 minutes



Strength

Fitness: Deadlift 4×2 Linear Progression (+5-10 pounds)

Performance: 3RM Deadlift

Conditioning

21-15-9 of:

  • Kettlebell Swings (70/53)
  • Box Jumps (24/20)
  • Hand Release Push Ups



Strength

1a)  Fitness: Press 3×5 Linear Progression, if there is enough time you may do a 4th set

Performance : Press 2×4@80%, 1×4+@80% (3 sets at 80%, last set is 4 or more)

1b) 3x 2 16′ Rope Climb

Conditioning

“Jackie”

  • 1000 meter row
  • 50 Thrusters (44/33)
  • 30 Pull-Ups



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info@solidaritycrossfit.com

(434) 218-2111

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