Jan 18, 2024
Strength
Cyclist squat
3-4 working sets of 4-6 @ 31×1
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 6 reps on each set. If you are able to do that this week then you may go heavier next week.
Conditioning
Every 3:00 x 4 rounds
200 m row/400 m bike erg
12 deadlifts
6 box jumps
Notes
Today’s workout is 4 intervals of rowing or biking, deadlifts, and box jumps. Your score is your slowest round.
Your time on the erg shouldn’t be much longer than :45. Adjust the distance if necessary.
Your deadlifts should be done at a moderate weight and will completed unbroken.
Choose a safe height for your box that allows you to move smoothly through your 6 reps without hesitation or missing any reps.
Jan 17, 2024
Conditioning
Gabby’s Grand Finale
Teams of 3, AMRAP 30
Meters*
80 burpee pull ups
30 modified manmakers (one push up + row + one push up + row + squat clean + lunge L + lunge R)
100 burpee box jump overs
180 toe to bar
64 devil press
125 dumbbell thrusters
*one person working on machine at all times, two other people on the chipper. Switch as needed
Notes
Today’s workout is in honor of Coach Gabby’s last day at Solidarity. It will be done in teams of 3. One person will be accumulating meters on a machine, while the other two team members work through the chipper. There will be two scores: number of meters completed and rounds and reps of the chipper.
Gabby started at Solidarity on 8/3/2013 (80 & 30) and her last day is 1/18/2024 (100 & 180). She has completed 64 Open and Quarterfinal workouts at Solidarity (to include doing them more than once), and has spent a total of 125 months at Solidarity CrossFit.
If you are unable to complete a burpee pull up, you may do a burpee then complete a jumping pull up.
Choose a height for the burpee box jump overs that you will not hesitate jumping on. Remember safety is the first priority. If ever in doubt, please step over the box.
Your dumbbell weight will be the same for all related movements. Choose a weight based on which movement will limit you the most, which will most likely be the manmaker. It should be a light-moderate weight.
Toe to bar can be modified with leg raises, knee raises, or V- ups or sit ups.
It is suggested you keep the burpee pull ups, manmakers, and devil press in small sets (1-3 reps) before switching with your partner. For burpee box jump overs, dumbbell thrusters, and toe to bar the sets could be 5-7 reps.
Jan 17, 2024
Strength
Handstand push up
3-4 sets of 3-5 reps at 31×1
*Do 6-8 challenging ring rows between sets
Notes
These should be done at a harder variation than last month. You can also perform slow negatives at a harder variation if that is necessary. For negatives do 1-2 reps at a time as slow as possible
Conditioning
6 RFT
3 wall walks
12 Russian KB swings
12-15 calories
Notes
The workout today is six total rounds of wall walks, Russian KB swings, and calories. Your score will be the time it takes to complete all six rounds or work completed at the 14 minute cap.
Wall walks should take no longer than about :40. If this sounds unreasonable, decrease the number of wall walks or modify the height of the wall walk.
Your kettlebell swings should be unbroken, and you can choose a heavier weight.
Calories should take no longer than about 1:15. If this sounds like an aggressive pace to hold, decrease the number of calories to 10-12.
Jan 15, 2024
Strength
Bench Press
3-4 sets of 2-4 @ 21×1
Do 2-3 bodyweight Jefferson curls between sets
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 8 reps on each set. If you are able to do that this week then you may go heavier next week.
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
EMOM 16
1 – 12-15 calories
2 – :40 sandbag hold
3 – 5 renegade rows ( L row + push up + R row + push up = 1)
4 – 50 double unders
Notes
The workout today is an EMOM of calories, sandbag holds, renegade rows, and double unders. You will complete each movement 4 times. Your score will be the weight of the sandbag + the weight of the dumbbells.
Calories should take no longer than :45 or so. You may decrease the calories to 10-12 if that pace sounds overly aggressive.
The sandbag hold should be moderately heavy, but something you can complete unbroken throughout the workout.
Choose light-moderate dumbbells for the renegade rows. One rep is a row with your left arm + push up + row with your right arm + push up. If you need to modify your push ups by elevating your hands, complete the rows in the plank position and then move to the elevated surface and complete two push ups.
Double unders should take no longer than :40. You may decrease the number of double unders or go to single unders.
Jan 14, 2024
Strength
Power Snatch + Snatch Balance
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
“Jackie”
1000 m row
50 thrusters
30 pull ups
*12 min cap*
Notes
Today’s metcon is the CrossFit benchmark “Jackie” Your score will be the time it takes to complete the rowing, thrusters, and pull ups or work completed at the 12 minute cap.
If you think your row split will be any slower than 2:10, think about rowing close to 750-800 m.
Your thrusters should be with an empty barbell. Try to complete the thrusters in 4 sets or less.
Ideally, your pull ups should be completed in 5-6 sets. You may modify your pull ups with a band or complete jumping pull ups.
