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Saturday, June 8, 2019

2019 June 7
by bk

AMRAP in 24 minutes: (teams of 2, alternating movements)
Row 10 calories
12 wallball (20/14)
10 toes-to-bar

-at 6:30 and 14:30, perform 24 synchronized bar facing double jump over barbells
-continue where left off on AMRAP after completing the burpees

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 7, 2019

2019 June 6
by bk

For time:
Run 400m
50 alternating dumbbell snatch (45/25)
Run 400m
50 box jump overs (24/20)
Run 400m
50 pullups
Run 400m
50 shoulder-to-overhead (115/80)

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 6, 2019

2019 June 5
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%

Front Squat
1 set of 7 at 60% (of front squat 1RM)
1 set of 6 at 65%
2 sets of 5 at 70%

then….

Row, max calories in 5 minutes

then….

Mobility
-spiderman stretch, 75-90 seconds (each side)
-pigeon stretch, 75-90 seconds (each side)
-couch stretch, 75-90 seconds (each side)

Post loads and calories to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 5, 2019

2019 June 4
by bk

Sumo Deadlift
3 sets of 6, using 60-65% of 1RM deadlift
3 sets of 4, using 70-75% of 1RM deadlift

then…

Dumbbell Romanian Deadlift, 4 sets of 8

then…

AMRAP in 12:30….
42 double-unders
16 toes-to-bar
21 double-unders
8 toes-to-bar
42 double-unders
16 kettlebell swings (53/35)
21 double-unders
8 kettlebell swings (53/35)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 4, 2019

2019 June 3
by bk

4 sets:
10 seated shoulder press
24 alternating dumbbell front raise (12 each side)

then….

3 sets:
1-arm dumbbell high pull, 12 reps (each arm)
15 butterflies
10 banded pull aparts (pause 3 seconds)

then….

3 sets of:
Row 90, max calories in 90 seconds
-rest 30 seconds
Bike, max calories in 90 seconds
-rest 30 seconds
burpees, max reps in 1 minute
-rest 1 minute

Post loads and calories, calories and reps to comments

CrossFit Integrity, Charleston, SC

Monday, June 3, 2019

2019 June 2
by bk

Our squat/strength program starts this week! We will be squatting on Monday’s and Thursday’s.

 

3 sets:
7 front squat
…right into…
13 back squat

-using 65% for front squat 1RM for all working sets
-after set 3, bike 3 minutes (conversational pace)

then…

AMRAP in 8 minutes:
1-2-3-4-5-6-7-8-etc…
power clean (135/95)
strict pullup

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Saturday, June 1, 2019

2019 May 31
by bk

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

AMRAP in 18 minutes: (teams of two)
15 abmat situps
12 wallball (20/14)
9 hang clean (115/80)
6 lateral burpee over barbell

*team members alternate after every 12 calorie bike
-one person bikes 12 calories
-other person works on the reps
-switch after the person finishes the 12 calorie bike

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, May 31, 2019

2019 May 30
by bk

Deadlift, 5-3-2-1-1-1-1-etc…
-take 15-20 minutes to work up to a heavy single
-add more singles, if needed
-ensure proper form throughout all sets/reps
-stick with sets of 5 or 3 with moderate weight if practicing form/technique

then….

3 sets:
15 PVC banded pulldowns
24 alternating dumbbell curl (12 each arm)

then….

For 9 minutes:
Bike, Row or Ski
-minutes 0-3…conversational pace
-minutes 3-6…just above conversational pace
-minutes 6-9…conversational pace

Post loads to comments

CrossFit Integrity, Charleston, SC

Thursday, May 30, 2019

2019 May 29
by bk

Pause Back Squat
3 sets of 6, using 45-50% of 1-rep max
3 sets of 4, using 55-60% of 1-rep max

-controlled decent to bottom
-pause 3 seconds at bottom of each rep of each set

then….

For time: (time cap, 16 minutes)
Row 30/25 calories
25 burpees
20 toes-to-bar
40 slamball over shoulder (30/20)
20 toes-to-bar
25 burpees
Row 30/25 calories

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 29, 2019

2019 May 28
by bk

4 sets of: (appx 18-20 minutes)
10 front rack box step ups (leading with right leg)
-rest 30-45 seconds
10 front rack box step ups (leading with left leg)
-rest 30-45 seconds
10 seated dumbbell shoulder press
-rest 30-45 seconds

*choose weight accordingly
*warm up to each movement before starting working sets
*choose box height accordingly

then….

AMRAP in 11 minutes:
10 double-unders
1 power clean
1 power clean and jerk
20 double-unders
2 power clean
2 power clean and jerk
30 double-unders
3 power clean
3 power clean and jerk
40 double-unders
4 power clean
4 power clean and jerk
50 double-unders
5 power clean
5 power clean and jerk
60 double-unders
6 power clean
6 power clean and jerk
70 double-unders
7 power clean
7 power clean and jerk

…etc… until time runs out

Women: 95lb
Men: 135lb

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC