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Friday, February 22, 2019

2019 February 22
by bk

2019 CrossFit Games Open – WOD 19.1

AMRAP in 15 minutes:
19 wallball (20lb – 10ft target / 14lb – 9ft target)
Row 19 calories

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CrossFit Integrity, Charleston, SC

Thursday, February 21, 2019

2019 February 21
by bk

25 minutes: (without tension)…Low Intensity Steady State (LISS)
1-arm overhead dumbbell carry, 30m (45lb/25lb)
other arm
10 box jump + step down (24in/20in)
10 burpee + toes-to-bar (or knee ups)
10 crab extension, 2 second hold at top (1 full deep breath at top)
airdyne 15 calories OR row 3oom (add 5 calories OR 100m each round)

CrossFit Integrity, Charleston, SC

Wednesday, February 20, 2019

2019 February 19
by bk

Happy 50th Birthday to Evaline!..(tomorrow, Feb 21st)!!…  Today’s workout is for her!

2 rounds for time:
50 slamball (30lb/20lb)
21 box jumps overs (24in/20in)
50 abmat situps
69 double-unders

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 19, 2019

2019 February 18
by bk


Warmup

Bike 90 seconds

2 sets:
10 PVC toe-touch + passthrough
10 sumo good mornings
10 alternating lunge
10 butterflies (either 2.5lb or 5lb plates)

Weightlifting Accessory #1

4 sets:
8 behind the neck shoulder press
15 banded pull aparts

For BTNSP:
-pause overhead for 15 seconds on the last rep
-squeeze shoulder blades together
-speed on the way up
-control on the way down (slower than the ‘up’ tempo)

For banded pull aparts:
pause 2 seconds at the end of each rep

Weightlifting/Accessory #2

3 sets:
10 sumo good morning
20 glute kickbacks (10 each side)

For SGM:
-light to moderately light weight, use as a stretch
-toes pointed forward
-speed on the way up
-control on the way down (slower than the ‘up’ tempo)

For glute kickbacks:
pause 2 seconds at the end of each rep

then….

AMRAP in 12 minutes:
6 strict pullups
9 dumbbell push press (45lb/25lb)
12 pushups

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, February 18, 2019

2019 February 17
by bk

Back Squat, 1 sets of 20 reps, using your 5-rep max

OR

Back Squat, 5 sets of 4 reps, using your 5-rep max

then….

For 10 minutes:
Bike (36/28) calories (buy-in)

AMRAP in the remaining time of:
4-8-12-16-20-etc…
toes-to-bar
bar facing burpees

-modify calories to (28/20), if needed

Mobility:
pigeon stretch, 2 minutes (each side)
couch stretch, 90 seconds (each side)

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 16, 2019

2019 February 15
by bk

Today’s Schedule:
9:00am – Group Class
9:30am to 11:00am – Open Gym

“Eva”

3 rounds for time:
Run 800m
30 kettlebell swings (70lb/53lb)
30 pullups

*Option (highly recommended):  partner up (teams of 2 or 3), run together, split up reps as needed

Compare to 10/24/12

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CrossFit Integrity, Charleston, SC

Friday, February 15, 2019

2019 February 14
by bk

3 rounds for time:
Run 400m
25 pushups
Row 500m
25 slamball (30lb/20lb)

Core Development:
6 minute alternating Tabata:
-flutter kicks
-side plank (one side)
-side plank (other side)

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, February 14, 2019

2019 February 13
by bk

Happy Valentine’s Day!!

Back Squat, 20 reps at 5# less than your 5-rep max

OR

Back Squat, 4 sets of 5 reps at 5# less than your 5-rep max

then….

AMRAP in 14 minutes: (teams of two, alternating movements)
2 thrusters (135lb/95lb)
14 abmat situps
19 double-unders or single-unders

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, February 13, 2019

2019 February 12
by bk

 

Warmup
bike or row 2 minutes
2 sets of: yoga flow… downward dog, upward dog, childs pose
scorpion stretch
15 butterflies or banded pull aparts

PVC
passthroughs/dislocates
10 good morning
10 overhead squat
power snatch progression

2013 CrossFit Games Open WOD 13.1

AMRAP in 17 minutes:
40 burpees
30 snatch (75lb/45lb)
30 burpees
30 snatch (135lb/75lb)
20 burpees
30 snatch (165lb/100lb)
10 burpees
Snatch as many reps of (210lb/120lb) as possible in remaining time

-modify as needed

Compare to 1/30/17
Compare to 8/11/15
Compare to 1/20/14
Compare to 3/7/13

Core Development:
side plank rotation, 4 sets of 10 (each side)

Post total reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, February 12, 2019

2019 February 12
by bk

Warmup

2 sets of:

For 3 minutes…
Row 1:45
15 pushups
PVC passthroughs/dislocates in the remaining time

Strength

4 sets of:
8 bench press
8 supinated barbell low row

For Bench Press:
-control on the way down
-pause 1 second at the chest
-speed on the way up
-go by feel
-may add weight between sets

For Supinated Barbell Low Row:
-supinated grip
-pull to belly button (or lower)
-speed on the way up
-pause 1 second at belly button (or lower)
-control on the way down
-go by feel
-may add weight between sets

Metcon

For time:
Row 500m
10 box jump (24in/20in)
Row 750m
15 box jump (24in/20in)
Row 1000m
20 box jump (24in/20in)

Core Development:
100 hollow body rock (partition as needed)

Post loads and time to comments

CrossFit Integrity, Charleston, SC