Strength
2 repetition maximum (perfect form, back and shoulders tight and in extension) clean deadlift with 2 count pause below (at patella) and two count pause above (at hang) the knee, then 2×2 @ 90%
Conditioning
12 minutes, as man rounds as possible:
Strength
Establish a 10 repetition maximum high-bar back squat, then 10@-5%, 10@-10%.
Conditioning
For time:
100 kettlebell snatches (53/35)
Every minute on the minute including the first, perform 6 split jumps
Cash Out
Hamstring Mobility
Today’s workout is sponsored by our friends at the Charlottesville lululemon showroom and is open to the community!
Buy-In
4x 30-second weighted plank holds
Conditioning
Three rounds for time of:
Compare to 2013.06.17
Welcome lululemon guests!
Strength
12 Minutes to work up to a one repetition maximum front squat
Conditioning
Five rounds of:
Cash Out
Not for time; can be broken up in any manner.
Friday marked one year since we opened our doors at Solidarity CrossFit. In that time we’ve seen our community grow from ten people squatting, pressing, and deadlifting in the cramped basement underneath our house and doing workouts amid a swarm of mosquitoes in our back yard, to over a hundred members training out of our current 2,800 square foot Harris St. location. To say we are pleased with this first year would be an understatement.
Our mission has always been to make CrossFit a sustainable practice for individuals of all walks of life. To that end we made our Preparatory Course mandatory and coach and drill until we are exhausted. We will never rush to fill our classes and always default to controlled growth with proper education with a focus on safe, quality movement. We demand athletes strive for virtuosity, and they have wholeheartedly stepped up to the challenge.
Nothing makes us more proud than to have a community where doing things well is every bit as important as doing things quickly. The times on our whiteboard form the tightest groupings I have ever seen at a CrossFit gym. Why is that? Our athletes “get it”, and they check their egos at the door.
The myriad of accomplishments seen at our gym this year are too numerous to discuss here. Suffice it to say, “fitness is happening”, and happening at an astonishing rate. It’s amazing what people can accomplish when they come together and get the heck after it. Our little corner of the world is a hell of a lot faster, stronger, and more capable than one year ago.
Thank you and great work Solidarity athletes!
Strength
15 minutes to establish a max 3 position clean (floor> hang> high hang) + jerk. This is a complex and the bar should not touch the ground again until after the jerk.
Conditioning
Eight minutes, as many rounds as possible of:
Six Minutes, as many rounds as possible of:
Notes: The sub for one leg double unders is one leg single-unders. Rest between pieces should be how long it takes to put away/get out gear or roughly two minutes.
