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Wednesday, June 29, 2016

2016 June 28
by bk

7:00pm Weightlifting Class Movement – Snatch

IMG_59214 sets of:
1-4 weighted strict pullup (using 60% of 1RM)
ring support hold (top), 10-20 seconds
ring support hold (top), 10-20 seconds

24 minutes: (without tension)
1-arm dumbbell overhead carry, 60m (65lb/45lb)
other-arm dumbbell overhead carry, 60m (65lb/45lb)
row 250m or airdyne, 15/12 calories
bear crawl, 30m
15 front squats (95lb/65lb)

Core Development:
plank hold, 6-8 sets of 30 seconds on, 30 seconds off

Additional Work (Optional):

drop snatch, 4 sets of 4
tall snatch, 5 sets of 3

6 sets of:
1 snatch high pull
1 snatch

Accessory:
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
hip drivers, 3 sets of 15 (pause 2 seconds)
frog kicks, 3 sets of 20
glute kick backs, 4 sets of 15 (each leg)
seated alternating dumbbell curl, 3 sets of 10 (each arm)
barbell curl, 4 sets of 8

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 28, 2016

2016 June 27
by bk

IMG_5701

Deadlift
-take 105% of your 1-rep max
-1 set of 5, using 65% of 105% of 1RM
-1 set of 5, using 75% of 105% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 85% of 105% of 1RM

then….

For max reps per movement:
4 minutes of row (calories)
Rest 4 minutes
4 minutes of airdyne (calories)
Rest 4 minutes
4 minutes of muscle-ups (sub burpee + chest-to-bar pullup)

Core Development:
3 sets of:
15 tuck crunch
20 hollow body rock

Additional Work: (Optional)

Gymnastics:
front lever tuck hold (rings), 6 sets of 5-10 seconds
ball up, 5 sets of 2
archer pushups, 4 sets of 10 (5 each side)…substitute ring pushups

Accessory:
BHN lat pulldown, 4 sets of 10
low row (lat pulldown machine), 4 sets of 10
pulldown (crossover symmetry), 3 sets of 10
archer (crossover symmetry), 3 sets of 20 (10 each side)
ATYT (crossover symmetry), 2 sets of 6
50/50 (crossover symmetry), 2 sets of 12
dumbbell overhead extension, 3 sets of 8
one-arm tricep pushdown (cable only, cable crossover machine), 3 sets of 10 (each arm)

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 27, 2016

2016 June 26
by bk

IMG_5866

Back Squat
-1 set of 12, using 80% of 10RM
-1 set of 12, using 75% of 10RM
-1 set of max reps (not to exceed 20 reps) at 70% of 10RM

then….

AMRAP in 15 minutes:
15 slamball thrusters (30lb/20lb)
15 burpees
15 abmat situps

AND/OR

2016 Granite Games Qualifier WOD 3 OR WOD 4 (see Friday)

Additional Work (Optional)

drop snatch, 4 sets pf 4

5 sets of:
1 hang snatch (above knee)
1 hang snatch (below knee)
1 snatch

push press, 4 sets of 5

Conditioning:
Airdyne, 100 calories
rest 10 minutes
Airdyne, 100 calories

Accessory:
skull crushers, 4 sets of 10
tricep pushdown, 4 sets of 12
dumbbell kickbacks, 3 sets of 12 (each arm)
GHD hip extension, 4 sets of 15-20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 24, 2016

2016 June 23
by bk

GG163

ATHLETES CHOICE

2016 Granite Games Qualifier WOD 3 …..OR….. 2016 Granite Games Qualifier WOD 4

WOD 3

AMRAP in 12 minutes:
12 chest-to-bar pullups
8 deadlifts (245lb/165lb)
12 handstand pushups
8 deadlifts (245lb/165lb)

Scaled

AMRAP in 12 minutes:
12 jumping chin over bar pull-ups
8 deadlifts (135/95lbs)
12 hand release push-ups
8 deadlifts (135/95lbs)

WOD 4

For time:
5-10-15-20-15-10-5
overhead squat (115lb/75lb)
toes-to-bar

Scaled

For time:
5-10-15-20-15-10-5
overhead squat (75lb/55lb)
hanging knee raises

Core Development:
plank hold, 4 sets of 1 minute on/1 minute off

Additional Work (Optional):

Endurance:
3 sets of:
Row 1000m
-rest 3 minutes
Airdyne 35 calories
-rest 3 minutes

Accessory:
hip drivers, 5 sets of 8 (pause 2 seconds at top)
glute kick backs, 4 sets of 15 (each leg)
fire hydrants, 3 sets of 10 (each leg)

Post total reps or time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 24, 2016

2016 June 23
by bk

Shoulder Press
-1 set of 5, using 75% of 1RM
-1 set of 3, using 85% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 1RM

Front Squat
-1 set of 8, using 85% of 10RM
-1 set of 8, using 80% of 10RM
-1 set of max reps (not to exceed 20 reps) at 75% of 10RM

then….

AMRAP in 5 minutes:
airdyne, 10 calories
10 pushups

-rest 3 minutes, then….

AMRAP in 5 minutes:
5 strict pullups
25 double-unders

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 22, 2016

2016 June 21
by bk

7:00pm Weightlifting Class Movement – Snatch + Snatch Balance

IMG_5497

30 minutes without tension:
one-arm waiter carry, 60 meters (53lb/35lb)
other-arm waiter carry, 60 meters (53lb/35lb)
10 burpee box jump + step down (24in/20in)
Run 200m (add 100m each round)
15 wallball (20lb/14lb)

Core Development:
100 partner abmat situp + med ball throw (14lb or 10lb)….(50 each)

Additional Work (Optional):

Gymnastics:
4 sets of:
12 ring pushups
ring pushup support hold (top), 10-15 seconds
handstand hold, 3 sets of 45 seconds
inverted hang to lower, accumulate 6-8 reps

Accessory:
barbell lat sweep, 5 sets of 5 (pause 3 seconds)
Ws, 4 sets of 15
dumbbell curl to press, 4 sets of 10
1-arm tricep kickback (using cable crossover machine), 3 sets of 12 (each arm)

Post rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 21, 2016

2016 June 20
by bk

Deadlift
-1 set of 5, using 75% of 1RM
-1 set of 3, using 85% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 95% of 1RM

then….

For 12 minutes:
5-10-15-20-25-etc…
power snatch (95lb/65lb)
toes-to-bar
-at 6:00, 30 burpees
-continue where you left off after the burpees

Core Development:
50 hollow body rock

Additional Work (Optional):

muscle clean, work up to a heavy triple
clean pull, 5 sets of 3

Conditioning:
Row 3500m

Accessory:
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
butterflies, 4 sets of 15
landmine row, 4 set of 10
dumbbell overhead tricep extension,  3 sets of 8
tricep pushdown (cable crossover machine), 3 sets of 12

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 20, 2016

2016 June 19
by bk

IMG_5562

Back Squat
-1 set of 8, using 85% of 10RM
-1 set of 8, using 80% of 10RM
-1 set of max reps (not to exceed 20 reps) at 75% of 10RM

then….

Weighted Strict Pullups
-4 sets of 1-5 reps, using 45%-55% of your 1RM

OR

12-15 minutes of pullup work:
-pullup negatives (option: weighted), accumulate 5-8
-lat pulldowns, 4 sets of 8-10 reps
-high row (using ropes, cable crossover machine), 4 sets of 8-10 reps
-chin-over-the bar holds (option: weighted), 3-5 sets of 10-20 seconds
-dead hang (option: weighted), 5-7 sets of 30-45 seconds
-ring rows, 5 sets of 5-10 reps (option: lower rings/feet on box)

then….

For 9 minutes:
Run 800m
max calorie airdyne in the remaining time

AND/OR

2016 Granite Games Qualifier WOD 2 (see Friday)

Core Development:
hollow body hold, 4 sets of 35 seconds
40 arch body rock

Additional work (optional):

7 sets of:
1 clean
1 front squat
1 push jerk
1 split jerk

Accessory:
frog kicks, 4 sets of 15
glute kick backs, 3 sets of 15 (each leg)
dumbbell hammer curls, 3 sets of 20 (10 each arm)
barbell curl, 3 sets of 8
skull crushers, 4 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
snow angel (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 17, 2016

2016 June 16
by bk

ggwod16.2

2016 Granite Games Qualifier WOD 2

AMRAP in 17 minutes:
Row, 50 calories
50 wallball (20lb-10ft/14lb-9ft)
50 shoulder-to-overhead (115lb/85lb)
50 box jump (24in/20in)

Scaled:

AMRAP in 17 minutes:
Row, 50 calories
50 wallball (20lb-9ft/10lb-9ft)
50 shoulder-to-overhead (95lb/65lb)
50 box jump (24in/20in)

Core Development:
dragon flag hold, 4-6 sets of 10-20 seconds

Post reps to comments

CrossFit Integrity, Charleston, SC

Thursday, June 16, 2016

2016 June 15
by bk

55665

Shoulder Press
-1 set of 3, using 70% of 1RM
-1 set of 3, using 80% of 1RM
-1 set of max reps (AMRAP, not to exceed 20 reps), using 90% of 1RM

Front Squat
-1 set of 10, using 80% of 10RM
-1 set of 10, using 75% of 10RM
-1 set of max reps (not to exceed 20 reps) at 70% of 10RM

then….

AMRAP in 8 minutes:
4 strict pullups
3 deadlift (185lb/125lb)
2 hang clean (185lb/125lb)
1 shoulder-to-overhead (185lb/125lb)

Core Development:
3 sets of:
plank hold, 1 minute
20 seated med ball twists (14lb/10lb)

Additional Work (Optional)

snatch, 6 sets of 2
snatch high pull, 3 sets of 3
good morning, 4 sets of 8

Gymnastics:
handstand hold (chest-facing wall), 4 sets of 40 seconds
false grip hold, 5 sets of 5-10 seconds

Accessory:
hip drivers, 4 sets of 10
glute circles, 3 sets of 15
fire hydrants, 3 sets of 10 (each leg)
hammer curls (using rope, cable crossover machine), 4 sets of 12
butterflies, 3 sets of 15
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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