Jan 29, 2024
Strength
Build to a heavy set of 2-3 reps for the day.
If you have extra time you can hit some drop sets of 3-5 reps at 80-85% of your heavy weight.
do 2-3 bodyweight Jefferson curls between sets
Notes
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
EMOM 12:00
Minute 1:10-15 Hand Release Pushup
Minute 2: 2-4 Rope Lowers
Minute 3: 16-22 Calories
Minute 4: Rest
Notes
Todays workout is a 12 minute EMOM of push ups, rope lowers, calories, and rest. You will perform each movement 3 times. Your score will be the total amount of reps and calories completed across the workout.
Choose a pushup variation that allows you to get 10-15 reps done in 1 or 2 quick sets. You may scale to regular pushups, hand release pushups from the knees, or pushups to an elevated surface. If you opt to elevate the hands, do not perform your pushups hand release style.
Choose an amount of [rope lowers](https://youtu.be/BsDRv1fiXIY?t=5) that you can complete in :45-:50. This should leave you time to get set on your machine for the next minute. If you cannot perform rope lowers you may substitute 8-12 ring rows
Your calories can take the entire minute if necessary, as they will be followed by rest. These should be performed at a hard pace, but not quite a full sprint. If you can’t reach 16 calories in 60 seconds without sprinting, reduce the calories as necessary.
Jan 26, 2024
Conditioning
Teams of 3. OPWAAT except burpees
84 cal row
+
21,18,15,12, 9, 6,
Power Snatches
High Five Burpees
+
84 cal row
*30 minute cap*
Notes
Today’s workout will be done in teams of 3. You will start by accumulating 84 calories on the rower. You will then do 21, 18, 15, 12, 9, 6, 3 power snatches and high five burpees. You will then finish by completing another 84 calories on the rower. Your score is the total time it takes to complete the entire workout.
Rowing will be completed OPWAAT style. Switch partners as needed to maintain a relatively high intensity on the rower. Do not let the 84 calories take more than 6 minutes to complete. This means that if you can’t hold a pace of 14-15 calories per minute, decrease the number of calories you perform.
Power snatches will also be completed OPWAAT style. These should be done at a moderate to heavy weight–something that allows for quick singles but is slightly too heavy to perform big touch and go sets.
Burpees will be completed as a team. You must high five both of your teammates at the top of each rep.
Jan 25, 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 were able to get sets of 6 last week then you may go heavier this week.
Conditioning
Every 3:00 x 3
12 wall balls
15 burpees
Rest 2:00
For time
36 wall balls
45 burpees
(6 min cap)
Notes
The metcon today has two parts. You will start with three intervals of wall balls and burpees. You will rest for 2:00 after the last interval. Then, you will complete 36 wall balls and 45 burpees for time. Your score will be how long it takes to complete this last part, or work completed at the 6:00 cap.
Your sets of 12 wall balls should be unbroken. Try to finish the set of 36 in 2-3 sets.
Burpees should be completed at a pace of at least 12/minute. If this sounds aggressive, consider decreasing the burpees to 10-12 for the intervals and 35-40 for the last piece.
Jan 24, 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
For time
10 wall walks
50 DB box step ups
200 ft forward crawl
50 DB box step ups
*13 minute time cap*
Notes
The workout today is a chipper of wall walks, DB box step ups, and crawling. Your score will be the time it takes to complete the metcon, or work completed at the 13 minute time cap.
Wall walks should be completed in about two minutes or less. You may decrease the number of wall walks to 7 or 8, or modify the height of the wall walk.
The dumbbell box step ups will be completed with one dumbbell. It should be a light-moderate weight that allows you to complete both sets of step ups in no more than 3-4 sets. You may hold the dumbbell however you’d like.
The forward crawl should be completed in unbroken segments of 25 ft. Your breaks should be minimal in between segments.
Jan 23, 2024
Conditioning
WAP, AFR, 5 rounds each
15 burpee box jump overs
10 sandbag cleans
*25 minute cap*
Notes
Today’s workout will be done with a partner. You will each complete five rounds of burpee box jump overs and sandbag cleans by alternating full rounds. Your score is the time it takes to complete a total of 10 rounds, or work completed at the 30 minute time cap.
Your burpee box jump overs should take no longer than about 1:15. If this pace does not sound sustainable, decrease the number of burpee box jump overs to 12 or consider doing regular burpees. Your box height should be one that you will not hesitate on, and you are also welcome to step on the box versus jump.
The sandbag weight should be moderate so that you can move through the cleans at a smooth pace. These cleans will be done to the top of the shoulder.
Jan 22, 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 4 reps on each set. If you were able to get sets of 4 across all working sets last week then you may go heavier this week.
Think about actively contracting your abs to pull yourself into a deeper position on the Jefferson curl
Conditioning
AMRAP 10
3-6-9-12… toe to bar
*30-40 double unders after each set
Notes
Today’s metcon is an ascending ladder of toes to bar and double unders. Your score is the amount of rounds + reps you reach in 10 minutes.
Pick a variation of toes to bar that allows you to get at least 6 reps at a time unbroken. You may substitute straight leg raises, knee raises, v-ups, or sit ups.
Don’t let your double unders take much more than about :30 per round. You may substitute single unders or decrease the amount of dubs if necessary.
Jan 21, 2024
Strength
Power Snatch + Snatch
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
3 rounds
18-21 calories
8 double DB box step overs
12 double DB hang snatches
12 minute time cap
Notes
Today’s workout is three rounds of calories, dumbbell box step overs, and hang double dumbbell snatches. Your score will be the total time it takes to complete all three rounds or work completed at the twelve minute time cap.
Calories should take no longer than about 1:30. If this pace sounds aggressive, consider lowering the calories to 15-18.
Your box step overs should be done unbroken. Choose a light-moderate weight that allows you to do this.
The dumbbell hang snatches should be completed in 1-2 sets, but try to hang on unbroken. You will use the same weight for the hang snatches as you did the step overs.
Jan 21, 2024
Conditioning
Teams of 3,
40-30-20-10 synchro DB hang clean and jerks
*600 m row + 30 synchro burpees after each set
Notes
Today’s team workout will be completed in teams of 3. You will begin with 40 synchro DB hang c&j. Then one partner will complete a 600 m row, and the other two will complete 30 synchro burpees. Once the row and burpees are completed, your team will move on to 30 synchro DB hang c&j. A second partner will complete a 600 m row and the remaining teammates will complete 30 synchro burpees. After both are done, you will complete 20 synchro DB hang c&j. The final partner will complete a 600 m row while the other two teammates go through 30 synchro burpees. The three of you will complete 10 synchro hang c&j, and then your workout is complete.
It might be easiest to assign 1, 2, and 3 to your partners to decide on the row order before the workout starts.
If you think you will row slower than a 2:10/500 m pace, consider rowing 500 m instead of 600.
Your dumbbell weight should be light moderate that allows you to complete the larger sets of hang c&j in no more than 3-4 sets.
Burpees should be done at a pace of at least 12/minute. If this pace sounds aggressive, consider lowering the total number of burpees to 25.
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.
