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Wednesday, June 20, 2018

2018 June 19
by bk


4 sets:
bench press, 4 sets of 10 (2 second decent)

3 sets:
5 strict pullups (option: weighted)
8 dumbbell bench press

3 sets:
10 Pendlay Row
15 glute bridge, using dumbbell (pause 1 second)

then….

For time:
1-arm low plank, accumulate 60 seconds
other arm low plank, accumulate 60 seconds
50 Russian kettlebell swings (70lb/53lb)
high plank, accumulate 45 seconds
50 Russian kettlebell swings (70lb/53lb)
1-arm low plank, accumulate 30 seconds
other arm low plank, accumulate 30 seconds

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 19, 2018

2018 June 18
by bk

AMRAP in 24 minutes: (teams of two, alternating movements)
Row 8 calories
8 toes-to-bar
8 dumbbell push press (45lb/25lb)

-Run 400 (together) at 0:00, 8:00 and 16:00
-continue where left off on AMRAP after the run

*team name theme: summertime

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 18, 2018

2018 June 17
by bk

Clean, take 15-20 minutes to find a 1-rep max

then….

Front Squat, 3 sets of 3 at 80% of 1-rep max (front squat)

then….

Max rep burpees in 2 minutes
-rest 1 minute
Max rep burpees in 90 seconds
-rest 30 second
Max reps burpees in 1 minute

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Saturday, June 16, 2018

2018 June 15
by bk

Today’s Schedule:
8:00am – Skills/Weightlifting (Athlete’s Choice)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym


AMRAP in 20 minutes: (teams of two, one person working at a time on the reps)
Run 400m (together)
20 deadlift (185lb/125lb)
30 box jump overs (24in/20in)
40 abmat situps

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Friday, June 15, 2018

2018 June 14
by bk


For time: (teams of two, one person working at a time)
Row 1000m
12 rope climbs
Row 2000m
6 rope climbs
Row 3000m

Core Development:
20 arch body rock
15 GHD hip extensions
arch body hold, 20 seconds
15 GHD hip extensions
arch body hold, 20 seconds
15 GHD hip extensions
20 arch body rock

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 14, 2018

2018 June 13
by bk


“Holleyman”

30 rounds for time: (time cap, 30 minutes)
5 wallball (20lb/14lb)
3 handstand pushups
1 power clean (225lb/155lb)

-modify as needed
-substitution for handstand pushups = push press
-option, team of two, alternating rounds

Core Development:
75 flutter kicks, 4 count (partition as needed)
25 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 13, 2018

2018 June 13
by bk


4 sets:
8 bench press (3 second decent)
8 supinated barbell row (pause 2 seconds at top)

3 sets:
1-arm bench press, 10 reps (each arm)
PVC banded pulldown, 12 reps (pause 1 second)

2 sets:
15 banded face pulls
15 banded tricep pushdown

then….

For 12 minutes: (teams of two)

Part A… 0:00-12:00
Airdyne, max calories
-one person working, one person resting

Part B… 6:00-12:00
abmat situps, max reps
-at 6:00, the resting athlete from Part A begins abmat situps
-alternate between airdyne and abmat situps for the remaining time

Two Scores: Total Calories (bike) and Total Reps (abmat situps)

Post loads and calories and reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 12, 2018

2018 June 11
by bk


Back Squat, 6 sets of 3
-moderate to heavy
-work up to a heavy triple (find a 3RM)

then….

AMRAP in 13 minutes:
18 Russian kettlebell swings (70lb/53lb)
15 dumbbell thrusters (25lb/15lb)
12 burpees

-Run 400m at 0:00 and 6:30
-continue AMRAP where left off after the run

Core Development:
side plank rotations, 3 sets of 12 (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 11, 2018

2018 June 10
by bk

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
3 clean deadlift (to stand, open hips)
2 hang power clean (from above knees)
1 push jerk

then….

“Annie 2.0”

For time: (time cap: 15 minutes)
50 double-unders
25 toes-to-bar
40 double-unders
20 toes-to-bar
30 double-unders
15 toes-to-bar
20 double-unders
10 toes-to-bar
10 double-unders
5 toes-to-bar

Compare to 9/5/17

Core Development:
arch body hold, 3 sets of 20 seconds

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, June 9, 2018

2018 June 8
by bk

Today’s Schedule:
8:00am – Skills (ring muscle up)
9:00am – Group Class
9:30am to 11:00am – Open Gym

Sunday’s Schedule:
10:30am t0 12:30pm – Open Gym

AMRAP in 22 minutes: (in teams of two, alternating every 10 reps)
40 kettlebell swings (53lb/35lb)
40 air squats
Run 400m (together)
40 box jumps (24in/20in)
40 wallballs (20lb/14lb)
Run 400m (together)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC