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Thursday, June 20, 2019

2019 June 19
by bk

Back Squat
1 set of 9 at 65% (of 1RM back squat)
1 set of 8 at 73%
1 set of 7 at 80%
1 set of 6 at 85%

Front Squat
1 set of 6 at 60% (of 1RM front squat)
1 set of 5 at 70%
1 set of 5 at 70%
1 set of 4 at 80%

then…

For time: (time cap, 13 minutes)
10-9-8-7-6-5-4-3-2-1 reps of…
power snatch (95/65)
bar facing burpee

Core Development:

3 sets: (each side)
side plank hold, 20 seconds
10 side plank hip drops
side plank hold, 20 seconds

3 sets:
standing kettlebell side oblique crunches, 15 reps (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 19, 2019

2019 June 18
by bk

Skill Day!! / Gymnastics Strength Day!!

weighted strict ring dips, 3-4 sets of 5

-bodyweight (if needed)
-or accumulate 15-20 reps (if needed)
-or box dips, 3-4 sets of 10

then…

3-4 sets:
deadhang (pullup bar), 8 seconds
5 toes-to-bar
deadhang (pullup bar), 8 seconds
5 toes-to-bar

-knee raises (if needed)
-break up into 2 sets (if needed)
-rest as needed between sets

then…

shoot throughs (parallettes), 3-4 sets of 5-8

-without pushup and dip
-use 20in or 24in box, if needed

then…

3-4 sets:
handstand hold, 30-45 seconds
10 banded pull aparts (pause 2 seconds)

-feet on a box, with piked hips (if needed)

then…

3 rounds: (LISS – low intensity steady state… aka, conversational pace)
Jog 400m
Row, Bike or Ski, 90 seconds

…right into…

75 abmat situps (cash-out)
upward dog, 30-45 seconds

Post accomplishments to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 18, 2019

2019 June 17
by bk

EMOM in 5 minutes:
1 power clean
2 split jerk

right into…

EMOM in 5 minutes:
2 power clean
1 split jerk

right into…

EMOM in 5 minutes:
1 power clean
1 split jerk

then….

For 13 minutes (with a running clock):

(from 0:00 to 6:30) AMRAP in 6:30…

Row (40/32) calories (buy-in)
…max rounds and reps in the remaining time of…
30 double-unders
10 hang clean (135/95)

(at 6:30) …right into…

(from 6:30 to 13:00) AMRAP in 6:30…

Bike (30/24) calories (buy-in)
…max rounds and reps in the remaining time of…
30 double-unders
10 shoulder-to-overhead (135/95)

Post loads and rounds and reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Monday, June 17, 2019

2019 June 16
by bk

4 sets:
4 front squat
…right into…
8 back squat

-using 75% for front squat 1RM for all working sets

then….

AMRAP in 10 minutes:
20 alternating dumbbell snatch (45/25)
10 burpee box jump over (24/20)
5 bar muscle-ups (chest-to-bar pullups/pullups)

Core Development:
3 sets:
arch body hold, 25 seconds
20 hollow body rock
10 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, June 15, 2019

2019 June 14
by bk

AMRAP in 24 minutes: (teams of 3)
Bike 100 calories / 2-arm kettlebell front rack hold (53/35)
75 ground-to-overhead (95/65) / overhead plate hold (55/35)
Row 100 calories / plank hold
75 thrusters (95/65) / deadhang (pullup bar)

-one team member holds
-one team member works on the reps
-one team member rests

-team member must be in ‘hold’ position before team mate works on the reps

-hold goes to reps
-reps goes to rest
-rest goes to hold

-run 400m at 0:00 and 12:30 (together)
-continue where left off on the AMRAP after the run at 12:30

Post team names and round/reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 14, 2019

2019 June 13
by bk

For time:
Row 30 calories
Run 400m
30 GHD situps
30 deadlift (225/155)
Run 400m
30 slamball (30/20)
30 handstand pushups
Run 400m
30 burpees

-modify as needed
-sub abmat situps for GHD situps
-sub dumbbell push press or box HSPU for HSPU

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 13, 2019

2019 June 12
by bk

Back Squat
1 set of 9 at 60% (of back squat 1RM)
1 set of 8 at 65%
1 set of 7 at 70%
1 set of 6 at 75%
1 set of 5 at 80%

Front Squat
1 set of 7 at 60% (of front squat 1RM)
1 set of 6 at 70%
2 sets of 5 at 75%

then….

For time:
bike 10/8 calories
15 dumbbell thrusters (25/15)
10 box jumps (24/20)
bike 20/16 calories
20 dumbbell thrusters
15 box jumps (24/20)
bike 10/8 calories
15 dumbbell thrusters (25/15)
10 box jumps (24/20)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 12, 2019

2019 June 11
by bk

4 sets:
7 bench press (using 70-75% of 1-rep max)
12 supinated barbell low row

then….

For time:
50 pushups
Run 400m
30 toes-to-bar
10 pullups
35 pushups
Run 400m
20 toes-to-bar
20 pullups
20 pushups
Run 400m
10 toes-to-bar
30 pullups

*if raining, option to bike .8/.7 mile

Core Development:
4 sets:
side plank hold, 30 seconds (each side)
25 crunches

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 11, 2019

2019 June 11
by bk

6 sets of:
1 hang power clean (above knees)
1 hang power clean (below knees)
1 power clean (floor)
-each set starts every 75 seconds

then….

Power Clean (10-12 minutes)
2 sets of 2
4 sets of 1 (option to work up to a heavy single)

then…

AMRAP in 12 minutes: (teams of two, alternating rounds)
Row 9 calories
27 double-unders

Core Development:
3-4 sets:
5 strict toes-to-bar
15 standing kettlebell/dumbbell side oblique crunches (each side)

Post loads, team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 10, 2019

2019 June 9
by bk

3 sets:
7 front squat
…right into…
13 back squat
-using 70% for front squat 1RM for all working sets

then….

3 sets:
bike 2 minutes at “just above conversational pace”
30 alternating dumbbell curl (15 each arm)
10 side lying clam raises (each side)
20 butterflies

Core Development:
2-3 sets:
20 bicycle (10 each side)
20 leg raises
20 heel taps (10 each side)
20 crunches

Post loads to comments

CrossFit Integrity, Charleston, SC