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0845 Weightlifting

1000 CrossFit

Teams of four:

  • Relay style, two rounds: 1 Rope Climb + 200m Sprint + 1 Rope Climb

Immediately into:

  • 200 Thrusters (115/75) OPWAAT, EMOM each team is responsible for 15 Burpees (can be done simultaneously, this applies only to the thruster portion of the workout)

Soft 30 minute cap


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Kayla KB snatch

*Reminder*

The gym is being painted next week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Date Class Times Location
Tuesday, June 13th 5:15 PM

6:15PM

Washington Park on Preston Avenue
Wednesday, June 14th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled


Working in Teams of 4:

  • 9 Minutes to work up to a cumulative 8RM overhead squat – racks may be used.

3 minutes to clean up, then, two persons working at a time, two plates per team (45/25), two rounds for time:

  • 40m Synchro Overhead Plate Walking Lunge
  • 600m Run /w plates
  • 50 Synchro Burpees Over Plates (open standard perpendicular to plate, TFTOTFL)
  • 20 Partner Sit Ups

soft 23 min cap for part 2


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IMG_20170602_161534

*Weightlifting Class at 0845 is canceled today*

Teams of 3, as many round as possible in in 25 minutes, one person working at a time (except run):

  • 600m Sandbag Carry (60/40, all 3 partners run, switch of bag as needed)
  • 60 Toes to Bar
  • 60 Overhead Squats (135/95)(95/65)(75/45)
  • 60 Burpees


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zach action

“ZStar”

Working in teams of 2 or 3, OPWAAT, :

  • 90 Wall Ball (20/14)
  • 7 High Five Synchro Burpees
  • 29 Squat Cleans (135/95)
  • 7 High Five Synchro Burpees
  • 29 Power Snatches (135/195)
  • 7 High Five Synchro Burpees
  • 29 Squat Cleans (135/95)
  • 2013m Row


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zach jumping over photographer

0730 Roger’s 50th Birthday 50k Row Begins

0845 Weightlifting

1000 CrossFit

Working in teams of four, for time:

  • 400m Farmers Carry (70/53, two bells, EMOM 5 Burpees for everyone)
  • 75 In-Unison KB Swings (70/53) – 2 people working, 2 people resting
  • 75 In-Unison Goblet Squats (70/53) – 2 people working, 2 people resting
  • 75 in-Unison Jumping Lunges, synced at full extension at top
  • 400m run (together)


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Danielle push press

0845 Weightlifting

1000 CrossFit

Working in teams of three, 25 minutes, as many rounds as possible of:

  • Burpees over box: 1,2,3,4, & 5 repetition relay (each teammate does 1, then each does 2, etc.)
  • Team 400m run
  • Pull up relay: 5, 10,  & 15 repetition relay (each teammate does 5, then each does 10, etc.)
  • Team 400m run

Runs together; relays OPWAAT


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Teamwork

This is Coach Erica’s final day in Charlottesville! This workout is the first team workout she ever did at Solidarity on September 5th 2013 with Gabby (see picture above).

In teams of two, complete AMRAP in 40 minutes. Work in any order. Order can change each round. Once started, each station (except burpees) must be completed before moving to the next (Pro-tip: spread the burpees out at times when you are waiting for equipment). Everything must be completed before moving to the next round.

  • 160m Sled drag (300/200), partners can work together, take turns, or any combination of the two. They can pull or push, together or separately, just move the sled through the 160m course.
  • 6 x 16′ Rope Climbs, one partner working at a time
  • 800m Seabag Carry (50/35- one seabag per team), partners can work together, take turns, or any combination of the two. Just move the seabag through the 800m course.
  • 50 Sledgehammer strikes (10/8), one partner working at a time. Hit the tire like you mean it.
  • 10 Big Tire Flips, partners can work together, take turns, or any combination of the two. If you can’t lift the big tire as a team, you may recruit one coach or one opponent team member to assist.
  • 50 Slam Ball (40/30), one partner working at a time. Slam the ball like you mean it
  • 60 Burpees, one partner working at a time. Burpees can be split up throughout the round at teams’ discretion.


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andrew staged

Teams of 4, one person working at a time, 30 minute time cap:

  • 1 Mile Run (together)
  • 80 Shoulder to Overhead
  • 200 Calories Air Bike
  • 80 Hip Power Cleans
  • 2,000m Row
  • 80 Hang Squat Snatch

Same weight for all movements, choose a weight you can move confidently for all three.


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finn connor kara boarding

Weightlfiting meet today at 2PM, come see Solidarity Barbell in action!

Saturday Workout of the Day

Teams of three, OPWAAT:

  • 7 Minutes max front squats (from floor 115/75)

3 minutes to clean-up/transition, then…

Alternating movements, 26 minute AMRAP:

  • Run 200m
  • 12 Pull Ups
  • Run 200m
  • 12 Handstand Push Up

Partner 1 runs 200m, P2 does 12 Pull Ups, P3 Runs 200m, P1 does 12 HSPU, P2 runs 200m, P3 does 12 pull ups…


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Rev. Dr. Martin Luther King Jr. speaking. (Photo by Julian Wasser//Time Life Pictures/Getty Images)

Rev. Dr. Martin Luther King Jr. speaking. (Photo by Julian Wasser//Time Life Pictures/Getty Images)

We are running a normal schedule today.  We hope you enjoy your day off and have some time to come in and sweat with us.

Programming Note for the Week [Late Off-Season]
: MetCons are still the biggest priority. Prioritize your workouts to spend the majority of your effort towards the conditioning. Workouts are being created to make you think more about pacing and strategy prior to starting. Try to come up with a gameplan prior to starting and use information about how the workout goes to plan future workouts. It would also be helpful to perform some foam rolling of the major muscle groups used during training (after training). There is less rest time between days and movements trained this month. This is to get used to specific movements we’ll see in the Open (Overhead squats, thrusters, wallballs). Gonna be a lot of squatting!

Fitness:

With a 20 minute continuously running clock…

Minutes 0-5:

  • Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 5-10, AMRAP (as many rounds as possible) of:

  •  10 Calorie Assault Bike
  •  7 Toes to bar

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

  • Pull-up
  • Barbell Snatch or Kettlebell Swings (53/35)

Minutes 15-20, AMRAP of:

  • 7 Pull Ups
  • 7 Barbell Overhead Squats or Goblet Squats (53/35)

Performance:

With a 20 minute continuously running clock…

Minutes 0-5, complete AMRAP (as many rounds as possible) of:

  • 10 Calorie Assault Bike
  •  7 Toes to bar

Minutes 5-10:

  • Work up to a 3 rep max touch and go snatch and then immediately drop the barbell weight by 50%

Minutes 10-15 (ascending ladder 5-10-15-20-25 etc..) of:

  • Pull-up (Competitors: Chest to Bar Pull-up)
  • Barbell Snatch

Minutes 15-20, AMRAP of:

  • 7 Chest to Bar Pull-ups (Competitors: Muscle-ups)
  • 7 Barbell Overhead Squats

Optional Independent Work

3 Sets:

  • 3 Snatch Pull @100% of 1 rep max
  • 2-3 Wall Walks (try to balance a handstand at the top of each rep)
  • 8 Dumbbell Curl each arm


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