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Monday, April 22, 2019

2019 April 21
by bk

Thruster, 7 sets of 3

*superset the following…after sets 1, 3, 5 and 7…after sets 1, 3, 5 and 7…
10 fire hydrants (each leg)
15 glute kickbacks (each leg)

then….

“Jackie”

For time:
Row 1000m
50 thrusters (45/35)
30 pullups

Compare to 4/3/18
Compare to 7/28/16
Compare to 5/10/13
Compare to 9/26/12
Compare to 4/13/12
Compare to 6/15/11
Compare to 8/30/10
Compare to 1/8/10
Compare to 10/3/09

then….

Core Development:
3 sets:
25 flutter kicks (2-count)…60 total
20 bicycle (10 each side)
15 leg raises
10 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Saturday, April 20, 2019

2019 April 20
by bk

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

Warmup:

For 6 minutes: (teams of two, alternating movements)
Bike 5 calories
Row 50 meters
5 kettlebell swings
5 air squats
5 burpee + jump to touch pullup bar (choose any height)

Conditioning:

AMRAP in 23 minutes: (teams of two)
Row 44 calories… *transition every 11 calories (4 total sets / 2 sets each)
36 wallball (20/14)… *transition every 9 reps (4 total sets / 2 sets each)
28 box jump overs (24/20)… *transition every 7 reps (4 total sets / 2 sets each)

-run 400m (together) at 0:00, 7:40 and 15:20
-one person working at a time on reps
-continue where left off on the AMRAP after the runs at 7:40 and 15:20

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 19, 2019

2019 April 18
by bk

Bench Press, 5 sets of 5
-using 75%-85% of last Wednesday’s (4/10/19) heavy triple for all working sets

then….

Staggered Stance Good Morning, 3-4 sets of 8 (each leg)
-moderately light to moderate weight for all working sets

then….

AMRAP in 14 minutes: (teams of two, alternating movements)
Bike 10/7 calories
10 abmat situps
7 dumbbell push press (45/25)
10 pushups
7 toes-to-bar

Post loads and team name, rounds and reps to comments

CrossFit Integrity, Charleston, SC

Thursday, April 18, 2019

2019 April 17
by bk

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

“Hotshots 19”

6 rounds for time:
30 air squats
19 power clean (135/95)
7 strict pullups
Run 400m

*time cap, 35 minutes
*modify as needed

Modification Options:

modify to 4 or 5 rounds…or partner up (teams of 2)…or…

6 rounds for time:
20 air squats
10 power clean (115/80)….or less, if needed
4 strict pullups
Run 400m

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 17, 2019

2019 April 16
by bk

Warmup…
Row 90 seconds
1-arm overhead dumbbell walk, down and back (each arm)
Sampson stretch (down)
walking lunge (back)
plank hold, 30 seconds
8 reps of: I’s, Y’s, T’s, U’s, floor angels
PVC passthroughs/dislocates/nunchuck stretch

Split Jerk technique/footwork/progression

Barbell Skillwork…

Press in Split, 4 sets of 5
-light weight

then….

Split Jerk, 7 sets of 3
-moderate to just above moderate weight
-option to go moderately heavy
-no failed reps

then….

Light Conditioning/Corework…

In any order, complete the following (untimed)….

1. Row, 1250m (just above conversational pace…appx 75%-80% of max effort)

2. 100 Russian kettlebell swings (athletes choice on weight)

3. plank hold (high or low), accumulate 4 minutes

Post loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 16, 2019

2019 April 15
by bk

strict chin-ups, 5 sets of 5
-supinated grip
-option, weighted

Pendlay row, 4 sets of 10

3 sets:
12 PVC banded pulldown
15 banded pull apart

then….

5 sets:
bike, max calories in 1 minute
-rest 15 seconds
double-unders, max reps in 45 seconds
-rest 1 minute between sets

*if two heats, stagger start every 1:30

Post loads and calories/reps per set to comments

CrossFit Integrity, Charleston, SC

Monday, April 14, 2019

2019 April 14
by bk

Back Squat
1 set of 8 (appx 60-65% of 1RM)
-pause 2 seconds at bottom of each rep

2 sets of 6 (appx 65-73% of 1RM)
-pause 1 second at the bottom of each rep

3 sets of 4 (appx 73-83% of 1RM)
-zero pause at the bottom of each rep

*controlled tempo to the bottom of each squat
*focus on speed on the way up on each squat

then….

AMRAP in 12 minutes:
5 burpees
4 deadlift (115lb/80lb)
3 hang clean (115lb/80lb)
2 front rack alternating lunge (115lb/80lb)…one each leg
1 thruster

-run 400m at 5:00
-continue where left off on AMRAP after the run

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, April 13, 2019

2019 April 13
by bk

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

For time: (teams of two, one person working at a time)
Row 50 calories
50 box jump overs (24/20)
50 Russian kettlebell swings (70/53)
50 alternating lunges
Bike 50 calories
50 push press (45 barbell / 35 barbell)
50 abmat situps
50 dumbbell thrusters (25/15)
50 burpees

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Friday, April 12, 2019

2019 April 11
by bk

Power Snatch, 12 sets of 1
-each set starts every 40 seconds
-focus on speed throughout the second and third pull
-moderately light to moderate to just above moderate (or moderately heavy) weight (if staying fast throughout the second and third pull)
-may add weight between sets
-no failed sets/reps
-option: go slightly heavier than last Friday, if completed last Friday

-rest 4 minutes, then….

Power Clean, 12 sets of 1
-each set starts every 40 seconds
-focus on speed throughout the second and third pull
-moderately light to moderate to just above moderate (or moderately heavy) weight (if staying fast throughout the second and third pull)
-may add weight between sets
-no failed sets/reps
-option: go slightly heavier than last Friday, if completed last Friday

then….

For time: (time cap, 12 minutes)
Row 1000m
66 wallball (20/14)
33 toes-to-bar

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 11, 2019

2019 April 10
by bk

Barbell Hip Thrust, 4 sets of 10
-pause 1 second at the top
-modify to dumbbell if needed

then….

3 sets:
10 side lying clam raise (each side)
20 glute kickback (each leg)

then….

3 rounds for time:
Run 400m
10 burpee + burpee box step up and over (24/20)…(box facing burpees)
Bike 20/16 calories

**1 rep of burpee + burpee box step up and over is equals…
1 burpee
1 burpee box step up and over

OR (same as…)

2 burpees
1 box step up and over

Post loads and time to comments

CrossFit Integrity, Charleston, SC