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Wednesday, May 23, 2018

2018 May 22
by bk

Push Press, 5 sets of 4
-work up to a moderate to moderately heavy weight

then….

Alternating EMOM in 18 minutes: (6 sets each)
minute 1: airdyne, 12/9 calories
minute 2: handstand walk, 35ft
…OR….
(bear crawl, 70ft… OR 6-10 handstand pushups/HSPU mod off of box,… OR 10 seated dumbbell press)
minute 3: 12-15 tuck crunch

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 22, 2018

2018 May 21
by bk

Memorial Day “Murph” training…

AMRAP in 27 minutes:
10 pullups
20 pushups
30 air squats

*Run 800m at 0:00, 10:30 and 21:00
*after the run, continue on rounds/reps where left off prior to the run

Core Development:
40 sumo good morning (45lb bar/35lb bar)
-partition as needed

arch body rock, 3 sets of 15

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, May 21, 2018

2018 May 20
by bk

Barbell Skill Work (segment clean)

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 clean grip deadlift (to knees)
1 hang clean (from knees)
1 clean (from floor)
1 front squat

-choose a light to moderate working weight
-may add weight between sets

then…

AMRAP in 8 minutes:
Run 400m (buy-in)
30 double-unders (sub: singles)
15 sumo deadlift high pull (75lb/55lb)

Core Development:
3 sets:
10 v-ups
15 tuck crunch
hollow body hold, 20 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, May 19, 2018

2018 May 18
by bk

Today’s Schedule:
8:00am – Skill (toes-to-bar)
9:00am – Group Class
9:30am to 11:00am – Open Gym

3 rounds of….

For 6 minutes:
Row 750m/675m
AMRAP in the remaining time:
12 kettlebell swings (53lb/35lb)
12 burpees

-rest 3 minutes between rounds

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, May 18, 2018

2018 May 17
by bk

Tempo Back Squat, 6 sets of 2
*go by feel, work up to a moderate to moderately heavy weight
-3 seconds down
-pause 2 seconds at the bottom
-explode up
-pause 1 second at the top

then….

For time:
10-20-30-40 reps of…
alternating dumbbell snatch (45lb/25lb)
abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 17, 2018

2018 May 16
by bk

Barbell Skill Work

EMOM 16 minutes…8 sets of…(each set starts every 2 minutes):
2 clean pull (from ground)
1 hang power clean (from above knees)
1 power clean (from ground)

-choose a light to moderate working weight
-may add weight between sets

then…

For Time:
27 wallball (20lb/14lb)
21 deadlift (155lb/105lb)
21 wallball (20lb/14lb)
15 deadlift (155lb/105lb)
15 wallball (20lb/14lb)
9 deadlift (155lb/105lb)
9 wallball (20lb/14lb)

Core Development:
side plank hold, 3 sets of 30 seconds (each side)
hollow body rock, 3 sets of 20

Post loads and team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 16, 2018

2018 May 15
by bk

AMRAP in 5 minutes:
airdyne, 10/8 calories
10 Russian kettlebell swings (70lb/53lb)

(at 5:00)…rest 2 minutes, then….

(at 7:00)…AMRAP in 5 minutes:
Row 10/8 calories
10 box jump overs (24in/20in)

(at 12:00)…rest 3 minutes, then….

(at 15:00)…AMRAP in 7 minutes:
airdyne, 10/8 calories
10 kettlebell swings (53lb/35lb)

(at 22:00)…rest 4 minutes, then….

(at 26:00)…AMRAP in 7 minutes:
Row 10/8 calories
10 lateral burpee box jump overs (24in/20in)

(at 33:00)…End Of Workout…

Post total reps to for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 15, 2018

2018 May 14
by bk

Tempo Romanian Deadlift, 4-5 sets of 6 reps
-3 seconds decent
-pause 3 seconds at the bottom
-explode up
-pause 1 seconds at the top

*go by feel, work up to a moderate weight

then….

Memorial Day “Murph” training…

AMRAP in 18 minutes:
18 air squats
13 pushups
8 pullups

*Run 400m at 0:00, 7:30 and 15:00
*after the run, continue on rounds/reps where left off prior to the run

Core Development:
3 sets:
30 flutter kicks (2-count)
15 hollow body rock

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, May 14, 2018

2018 May 13
by bk

Snatch, 3-3-2-2-1-1-1-1
*option: work up to a heavy single (find a new 1-rep max) in 20 minutes

then….

AMRAP in 7 minutes:
25 double-unders
3 thrusters (75lb/55lb)
25 double-unders
6 thrusters (75lb/55lb)
25 double-unders
9 thrusters (75lb/55lb)
…etc…

*double-unders stay the same at 25 reps each round
*thursters go up by 3 reps each round

Core Development:
deadbug, 3 sets of 20 (10 each side)
side plank hold, 4 sets of 30 seconds (each side)

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Saturday, May 12, 2018

2018 May 11
by bk

Happy Graduation Day to all Graduates!

Today’s Schedule:
8:00am – Skill (handstand walk)
9:00am – Group Class
9:30am to 11:00am – Open Gym

3 rounds for time:
Run 400m
15 kettlebell swings (53lb/35lb)
Airdyne, 20 calories
15 kettlebell sumo deadlift high pull (53lb/35lb)

Post time to comments

CrossFit Integrity, Charleston, SC