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Wednesday, May 22, 2019

2019 May 21
by bk

Skill: Rope Climb (10-12 minutes)

Alternating EMOM, 18 minute: (6 sets each movement)
minute 1: sprint bike, 12/9 calories (time cap, 40 seconds)
minute 2: 3 power clean (moderate weight, add weight as desired)
minute 3: 1-2 rope climbs (15ft)

-rest 2 minutes, then…

power clean, work up to a heavy single in 8 minutes
-option, stay with a moderate working weight to practice form/technique

Post EMOM results and loads to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 21, 2019

2019 May 20
by bk

4 sets:
1-arm dumbbell high pull to shoulder press, 10-12 reps (each side)
10 banded pull aparts (pause 4 seconds)
12 floor angels (sets 1 and 3)…using light plates
12 butterflies (sets 2 and 4)..aka snow angels…using light plates

then….

For time: (time cap, 18 minutes)
Row 1500m
40 double-unders
5 deadlift (225/155)
40 double-unders
10 deadlift (225/155)
40 double-unders
15 deadlift (225/155)
40 double-unders
10 deadlift (255/170)
40 double-unders
5 deadlift (285/185)
40 double-unders

Post time to comments

CrossFit Integrity, Charleston, SC

Monday, May 20, 2019

2019 May 19
by bk

Front Squat, 5-3-2-1-1-1-1 reps
-work up to a heavy single (find a 1-rep max in 20 minutes)
-add more singles if needed
-practice “dumping”
-take appx 18-ish minutes

then….

“Murph” Training

In 20 minutes:

Run 800m (Buy-In)

AMRAP in the remaining time of…
9 pullups
18 pushups
27 air squats

…right into…

(at 20:00) Run 800m for time

Post loads and rounds/reps and time to comments

CrossFit Integrity, Charleston, SC

Saturday, May 18, 2019

2019 May 17
by bk

AMRAP in 23 minutes: (teams of two)
bike 50 calories
50 hang clean (95/65)
50 shoulder-to-overhead (95/65)
50 tandem, side-by-side wallball (20/14)
—-
bike 40 calories
40 hang clean (115/80)
40 shoulder-to-overhead (115/80)
40 tandem, side-by-side wallball (20/14)
—-
bike 30 calories
30 hang clean (135/95)
30 shoulder-to-overhead (135/95)
30 tandem, side-by-side wallball (20/14)
—-
bike 20 calories
20 hang clean (135/95)
20 shoulder-to-overhead (155/105)
20 tandem, side-by-side wallball (20/14)

-one person working at a time of the bike, hang clean and S2O
-switch as desired (one person works, other rests)
-start back at top, if the 20th out of 20 wallball is completed

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, May 17, 2019

2019 May 16
by bk

4 sets:
10 bench press (using bodyweight, or 75% or 50% of BW)
-rest 30 seconds
15 banded pull aparts
-rest 2 minutes between sets

then….

2 rounds for time: (time cap, 17 minutes)
30 power snatch (75/55)
25 burpees
30 toes-to-bar
12 bar facing burpees

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, May 16, 2019

2019 May 15
by bk

Endurance Day! (“Murph” Training)

With a continuous clock….

Part 1
(at 0:00) For 12 minutes:

3 sets of…
Row, 90 seconds (calories)
-rest 30 seconds
plank hold, 90 seconds
-rest 30 seconds

-rest 1 minute after the last set

Part 2
(at 13:00) For 12 minutes:

3 sets of…
Bike, 90 seconds (calories)
-rest 30 seconds
standing slamball hold at chest (40/30), 90 seconds
-rest 30 seconds

Part 3
(at 26:00) Run 400m for time
-rest the remaining time up to 31:00

(at 31:00) Run 400m for time
-rest the remaining time up to 36:00

(at 36:00) Run 400m for time

Post row and bike calories and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 15, 2019

2019 May 14
by bk

Overhead Squat, 7 sets of 3

-after sets 1, 3, 5 and 7…

6 I’s
6 Y’s
6 T’s
12 glute kickbacks (each leg)
12 fire hydrants (each leg)

then….

“Flight Simulator”

For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-…etc…continuing back down to 5
double-unders

-sets must be unbroken
-must rest between sets
-time cap, 15 minutes
-modifications: breaking up sets, 5-25 or 30 and back down, double under practice

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 14, 2019

2019 May 13
by bk

Tempo Romanian Deadlift, 4 sets of 8
-3 seconds on the way down
-3 second pause at bottom
-speed on the way up
-1 second at top

then…

3 sets:
weighted (using plate) glute bridge hold, 1 minute
15-20 banded pull aparts

then….

For time: (time cap, 12 minutes)
24-18-12-6 reps of…
Row (calories)
shoulder-to-overhead (135/95)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, May 13, 2019

2019 May 12
by bk

Back Squat, 5-3-2-1-1-1-1 reps
-work up to a heavy single (find a 1-rep max in 20 minutes)
-add more singles if needed
-practice “bailing out”
-take appx 18-ish minutes

then…

“Murph” Training

(*Part A: 0:00-9:00)
AMRAP in 17 minutes:
Run 400m

…right into…

AMRAP of: (until 9:00)
24 air squats
17 pushups
10 pullups

…right into…

(**Part B: 9:00-17:00)
(at 9:00) Run 400m

…right into…

AMRAP of “Cindy” in the remaining time (until 17:00)
5 pullups
10 pushups
15 air squats

…right into…

(***Part C)
(at 17:00) For time:
Run 400m

Post loads and Part A rounds/reps, Part B rounds/reps and Part C time to comments

CrossFit Integrity, Charleston, SC

Saturday, May 11, 2019

2019 May 10
by bk

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

AMRAP in 24 minutes: (teams of two, one person working at a time)

Row 34 calories
34 kettlebell swings (53/35)
34 toes-to-bar

…right into….

5 rounds of:
12 alternating dumbbell snatches (45/25)
12 box jumps (24/20)

…right into…

34 abmat situps
34 dumbbell push press (45/25)
34 pullups

…right into…

85 double-unders

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC