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Tuesday, July 26, 2016

2016 July 25
by bk

IMG_6431

Push Press, 5-5-5-5-5 reps

then….

AMRAP in 20 minutes: (teams of two, alternating movements)
airdyne, 8/6 calories
9 toes-to-bar
10 slamball (30lb/20lb)

Core Development:
50 hollow body rock
50 arch body rock
50 tuck crunch

Additional Work (Optional)

drop snatch, 4 sets of 4
tall snatch, 3 sets of 3

5 sets of:
1 snatch high pull
1 snatch
1 overhead squat
1 snatch

Gymnastics:
skin the cat, accumulate 5-7 reps
ring support hold (top), 3 sets of 15 seconds
ring support hold (bottom), 3 sets of 15 seconds
shoulder taps, 3 sets of 20 (10 each arm)
handstand hold, 4 sets of 35 seconds

Accessory:
dumbbell overhead extension, 4 sets of 10
dumbbell tricep kickbacks, 3 sets of 10 reps (each arm)
butterflies, 4 sets of 12
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
ATYT (crossover symmetry), 2 sets of 8, pause 2 seconds at each position

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 25, 2016

2016 July 24
by bk

IMG_6449

Front Squat, take 20 minutes to find a 10-rep max

Compare to 5/26/16

then….

For time:
25 double-unders
4 legless rope climbs (15ft)
50 double-unders
3 legless rope climbs (15ft)
75 double-unders
2 legless rope climbs (15ft)
100 double-unders
1 legless rope climb (15ft)

-modify as needed

Core Development:
L-sit hold, 4-6 sets of 5-15 seconds

Additional Work: (Optional)

Conditioning:
3 sets of:
Airdyne, 4 minutes (calories)
-rest 4 minutes

Accessory:
seated bat wing holds (on lat pulldown machine), 5 sets of 5, pause 5 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
ATYT (crossover symmetry), 3 sets of 8
alternating dumbbell front raise, 3 sets of 20 (10 each arm)
dumbbell lateral raise, 3 sets of 10
butterflies, 3 sets of 15
tricep pushdown (rope), 4 sets of 10
seated alternating dumbbell curls, 4 sets of 8 (each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Friday, July 22, 2016

2016 July 21
by bk

fuelgoodfeelgood

For time: (teams of two, with one person working at a time)
Row, 50 calories
100 kettlebell swings (53lb/35lb)
50 box jump overs (24in/20in)
150 double-unders
50 toes-to-bar
100 wallball (20lb/14lb)
Airdyne, 50 calories

Post team names and time to comments

CrossFit Integrity, Charleston, SC

Thursday, July 21, 2016

2016 July 21
by bk

IMG_6355

Deadlift, take 20 minutes to work up to a heavy single (or find a new 1-rep max)
-maintain proper form throughout all sets

Compare to 5/31/16

then….

Airdyne, max calories in 5 minutes
-rest 3 minutes
Row, max calories in 5 minutes

Core Development:
4 sets of:
20 hollow body rock
20 arch body rock

Post loads and total calories to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 20, 2016

2016 July 20
by bk

7:00pm Weightlifting Class Movement – Split Jerk

IMG_6340

Overhead Squat, 5-5-5-5-5 reps

then….

“Annie”

For time:
50-40-30-20-10
double-unders
abmat situps

then….

Compare to 5/7/15

Core Development:
30 GHD hip extensions

Additional Work (Optional)

snatch, 6 sets of 2
snatch high pull, 3 sets of 3
good morning, 4 sets of 8

For time:
Airdyne Sprints
15-12-9-6-3 (calories)
-rest as needed between sets

Gymnastics:
handstand hold (chest-facing wall), 4 sets of 40 seconds
false grip hold, 5 sets of 5-10 seconds

Accessory:
hip drivers, 4 sets of 10
glute circles, 3 sets of 15
fire hydrants, 3 sets of 10 (each leg)
hammer curls (using rope, cable crossover machine), 4 sets of 12
butterflies, 3 sets of 15
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 18, 2016

2016 July 18
by bk

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Power Snatch, 3-3-3-3-3-3 reps

then….

Team ‘Helen’

AMRAP in 16 minutes: (teams of 2, alternating rounds)
Run 200m
21 KB swings 53/35#
12 pull ups

-athlete #1 does a round while Athlete #2 rest
-when Athlete #1 completes the round he/she tags in Athlete #2 to start another round while Athlete #1 now rests
-team score is rounds/reps completed

Additional Work: (Optional)

Drop Snatch, 5 sets of 4
Snatch Balance, heavy single

6 sets of:
2 snatch high pull
1 snatch

Gymnastics:
skin the cat, 4 sets of 2
handstand hold, 3 sets for max time
shoot throughs, 4 sets of 7
false grip holds, 5 sets of 5-10 seconds

Conditioning:
8 sets:
Row, 200m
Airdyne, 10 calories
-rest 90 seconds between sets

Accessory:
standing hip drivers (using rope, cable crossover machine), 4 sets of 15 (pause 2 seconds)
frog kicks, 3 sets of 15
wall sits, 3 sets of 40 seconds
barbell curl, 3 sets of 8
skull crushers, 4 sets of 10
snow angel (crossover symmetry), 2 sets of 8
pulldown (crossover symmetry), 3 sets of 10, pause 2 seconds
ATYT (crossover symmetry), 2 sets of 6, pause 2 seconds

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, July 18, 2016

2016 July 18
by bk

Congratulations to all of our athletes who competed in the Independece Games over the weekend! Job well done!

sbpy

Back Squat, take 15-20 minutes to find a 10-rep max

Compare to 5/23/16

Weighted Strict Pullups, 4 sets of 1-3 reps, using 65-85% of your 1RM

OR

12-15 minutes of pullup work:
-pullup negatives, accumulate 5-10 reps
-lat pulldowns, 4 sets of 10 reps
-high row (using ropes, cable crossover machine), 4 sets of 10 reps
-chin-over-the bar holds, 4-6 sets of 5-15 seconds
-dead hang, 5-8 sets of 20-30 seconds
-ring rows, 5 sets of 5-10 reps (option: lower rings/feet on box)

then….

AMRAP in 8 minutes:
5 sumo deadlift high pull (115lb/80lb)
10 shoulder-to-overhead (115lb/80lb)
15 air squats

Core Development:
40 hollow body rock
20 tuck crunch
30 hollow body rock
15 tuck crunch

Additional Work: (Optional)

5 sets of:
2 hang snatch high pull (mid-thigh)
1 hang snatch (mid-thigh)

5 sets of:
2 clean
1 push jerk

Gymnastics:
weighted ring dips, 6 sets of 4-8
shoulder taps, 4 sets of 24 (12 each side)
front tuck lever hold, 8 sets of 5-10 seconds

Accessory:
fire hydrants, 3 sets of 15 (each leg)
glute kick backs, 3 sets of 20 (each leg)
low row (lat pulldown machine), 4 sets of 12
archer (crossover symmetry), 3 sets of 16 (8 each side)
ATYT (crossover symmetry), 2 sets of 8
50/50 (crossover symmetry), 2 sets of 8
1-arm overhead tricep extension, 3 sets of 12 (each arm)
tricep pushdown (using rope, cable crossover machine), 4 sets of 10
waiter carry, 3 sets of 60 meters (each arm)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, July 15, 2016

2016 July 14
by bk

Good luck to all of our athletes who are competing at The Independence Games in Florence, SC this weekend!  Have fun and crush it!

Individuals: (Saturday)
Courtney S

Teams: (Sunday)
Ashley C and Brittany W
Caroline H and Ashley T
Scott B and Pat Y

IMG_6149

For time:
Airdyne, 40 calories
Run 400m
push press (75lb/55lb)
Run 400m
40 pushups
Run 400m
40 Russian kettlebell swings (70lb/53lb)
Run 400m
40 power snatch (75lb/55lb)

Core Development:
100 hollow body rock

CrossFit Integrity, Charleston, SC

Thursday, July 14, 2016

2016 July 13
by bk

No Limits Boot Camp, today at 5:00pm! Bring a friend!bc

Shoulder Press
-take 105% of your 1-rep max
-1 set of 5, using 75% of 105% of 1RM
-1 set of 3, using 85% of 105% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 105% of 1RM

Front Squat
-1 set of 8, using 90% of 10RM
-1 set of 8, using 85% of 10RM
-1 set of max reps (not to exceed 20 reps) at 80% of 10RM

then….

ARMAP in 11 minutes:
3 strict pullups
6 burpees
9 abmat situps

Additional Work (Optional):

Conditioning:
8 sets of:
Airdyne 10 calories
-rest as needed between sets

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
Handstand Hold (chest-facing wall), 5 sets of 35 seconds

Accessory:
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
frog kicks, 3 sets of 20
glute kick backs, 4 sets of 15 (each leg)
hip drivers, 3 sets of 15 (pause 2 seconds)
seated alternating dumbbell curl, 3 sets of 10 (each arm)
barbell curl, 4 sets of 8

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 13, 2016

2016 July 12
by bk

7:00pm Weightlifting Class Movement – Snatch

IMG_6108

30 minutes without tension:
1-arm overhead carry (45lb/25lb), 60 meters per side (wood strip = 15m)
30 double-unders (add 10 double unders per round)
20 lateral box step over (24in/20in), 10 per side
Run 200m (add 100m per round)

-slow and steady moving
-big deep breathing
-one breath in and out every 4 seconds

Core Development:
3-4 sets of:
15 hip extension
20 hollow body rock

Additional work (optional):

Gymnastics:
4 sets of:
4-8 Strict Ring Dips
L-sit hold (parallettes), 6 sets of 5-10 seconds

Accessory:
wide grip low row (lat pulldown machine), 4 sets 8 (3 second pause)
dumbbell pullover, 5 sets of 8
one-arm dumbbell row, 4 sets of 6
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)
snow angel (crossover symmetry), 3 sets of 6

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

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