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Friday, July 19, 2019

2019 July 18
by bk

Bench Press
-1 set of 7
-1 set of 5
-4 sets of 3
-work up to a heavy triple

then…

Pendlay Row, 5 sets of 5

then…

For time:
deadhang (pullup bar), accumulate 4 minutes
-every time drop off bar, perform 10 dumbbell thrusters (45/25)

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

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, July 18, 2019

2019 July 17
by bk

Back Squat
1 set of 7 at 68% (of back squat 1RM)
1 set of 5 at 80%
1 set of 3 at 90%
1 set of 2 at 95%

then…

Front Squat
1 set of 5 at 60% (of front squat 1RM)
1 set of 5 at 65%
2 sets of 5 at 70%

then…

For time:
Row 30/24 calories
15 burpees
Bike 30/24 calories
15 burpees
30 power snatch (115/80)

Core Development:
3 sets:
10 side plank rotation + side plank hold, 30 seconds (each side)
15 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 17, 2019

2019 July 16
by bk

Sumo Deadlift
-2 sets of 8
-4 sets of 5

-build up to a moderate to moderately heavy set of 5

then….

Strict Pullups, 4-5 sets of 5
-option: weighted

then….

AMRAP in 11 minutes:
27 double-unders
3 toes-to-bar
27 double-unders
6 toes-to-bar
27 double-unders
9 toes-to-bar
27 double-unders
12 toes-to-bar
27 double-unders
15 toes-to-bar
…etc…

-toes-to-bar go up by 3 each round
-run 400m at 4:30
-continue where left off on AMRAP after the run after the run
-substitute single-unders for double-unders (1:1 ratio)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 16, 2019

2019 July 15
by bk

Behind The Neck Shoulder Press, 3 sets of 12

then…

Push Press, 4 sets of 5

then…

3 sets:
12 skull crushers
24 alternating dumbbell hammer curl

then….

1 round of the following AMRAP:
Bike, max calories in 3 minutes
-rest 1 minute, then…
burpee box jump over, max reps in 3 minutes
-rest 1 minute, then…
Row, max calories in 3 minutes
-rest 1 minute, then…
burpee box jump over, max reps in 3 minutes

-face box on the burpee box jump over

Core Development:
3 sets:
25 arch body rock
standing kettlebell side oblique crunches (each side)

CrossFit Integrity, Charleston, SC

Monday, July 15, 2019

2019 July 14
by bk

6 sets:
2 front squat
…right into…
4 back squat

-using 95% of front squat 1RM for all working sets

then….

3 sets:
bike or row, 2 minutes (just above conversational pace)
15 banded pulldown
15 face pulls
15 glute kickback (each leg)

Mobility:
pigeon stretch, 3 sets of 90 seconds
couch stretch, 3 sets of 90 seconds

Core Development:
3 sets:
25 leg raises
side plank hold, 30 seconds (each side)
30 crunches

Post loads to comments

CrossFit Integrity, Charleston, SC

Saturday, July 13, 2019

2019 July 12
by bk

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

AMRAP in 22 minutes: (teams of two)
6 power clean (135/95)
9 pushups
12 air squats
15 abmat situps

*team members alternate after every 200m (minutes 0-10) / 400m (minutes 10-22)
-one person runs 200m (minutes 0-10) / 400m (minutes 10-22)
-other person works on the reps
-switch after the person gets back from the run

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, July 12, 2019

2019 July 11
by bk

AMRAP in 24 minutes: (teams of two, with one person working at a time)
Row 20 calories
30 box jumps (24/20)
40 wallballs (20/14)
50 abmat situps
40 Russian kettlebell swings (70/53)
30 pullups
20 dumbbell push press
-run 400m (together) at 8:00 and 16:00
-continue where left off on AMRAP after the runs

Post team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Thursday, July 11, 2019

2019 July 10
by bk

Back Squat
1 set of 6 at 65% (of back squat 1RM)
1 set of 6 at 75%
2 sets of 6 at 80%

then…

Front Squat
1 set of 5 at 65% (of front squat 1RM)
1 set of 4 at 75%
2 sets of 4 at 80%

then…

For 12 minutes:
Run 400m (buy-in)
2 sets of:
6 deadlift (115/80)
6 hang clean (115/80)
6 alternating front rack lunge (115/80)
…right into…
44 double-unders

*80 total reps per round

Core Development:
3-4 sets:
side plank, 30 seconds (each side)
30 seated med ball twists (15 each side)

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, July 10, 2019

2019 July 9
by bk

EMOM in 5 minutes:
3 power snatch

-rest 1 minute, then…

EMOM in 5 minutes:
2 power snatch

-rest 1 minute, then…

EMOM in 5 minutes:
1 power snatch

then….

For time:
Bike 30/24 calories
30 burpees
30 toes-to-bar

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, July 9, 2019

2019 July 8
by bk

Bench Press
-1 set of 10
-1 set of 8
-1 set of 6
-3 sets of 4

Perform 10 banded pull aparts (pause 3 seconds) after sets 2, 4 and 6

then….

AMRAP in 18 minutes: (teams of two, alternating movements)
Row 9 calories
13 push press (95/65)
31 double-unders (single-unders)

-run 400m (both team members at 8:00)
-continue where left off on AMRAP after the run

Core Development:
3 sets:
arch body hold, 20 seconds
10 v-ups
25 hollow body rock

Post loads, team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC