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Tuesday, February 5, 2019

2019 February 4
by bk


Back Squat, 20 reps at 20# less than your 5-rep max

OR

Back Squat, 2 sets of 10 reps at 20# less than your 5-rep max

then….

For time: (time cap, 13 minutes)
1-2-3-4-5-6-7-8-9-10
thruster (95lb/65lb)
bar facing burpee

-goal for thrusters: sets 1-7 (or higher) unbroken (modify weight as needed)

Mobility:
pigeon stretch, 90 seconds (each side)
couch stretch, 2 sets of 60 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, February 4, 2019

2019 February 3
by bk

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 snatch grip deadlift
1 hang snatch high pull
1 hang power snatch
1 power snatch
2 overhead squats

-choose a light to moderate working weight
-may add weight between sets

then….

AMRAP in 10 minutes:
3 strict pullups
7 toes-to-bar
30 double-unders (sub: 50 single-unders)

Core Development:

3 sets:
hollow body hold, 20 seconds
side plank hold, 20 seconds (each side)
arch body hold, 20 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, February 2, 2019

2019 February 1
by bk


For time: (teams of two, one person working at a time)
Run 400m (together)
50 kettlebell swings (53lb/35lb)
50 box jump (24in/20in)
Run 400m (together)
50 thrusters (75lb/55lb)
50 push press (75lb/55lb)
Run 400m (together)
50 hang clean (105lb/75lb)
50 front squat (105lb/75lb)

Post team name and time to comments

CrossFit Integrity, Charleston, SC

Friday, February 1, 2019

2019 January 31
by bk

For time: (time cap, 25 minutes)
10 strict pullups
20 pushups
30 air squats
Row 1500m
15 strict pullups
30 pushups
45 air squats
Row 1000m
20 strict pullups
40 pushups
60 air squats
Row 500m

Options:
Run 1200m for the 1500m row
Run 800m for the 1000m row
Run 400m for the 500m row

Core Development:
GHD situps, 3 sets of 10-15
GHD hip extensions, 3 sets of 15-20

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, January 31, 2019

2019 January 30
by bk



Overhead Squat
-4 sets of 5
-2 sets of 10

then….

AMRAP in 10 minutes:
4-8-12-16-20-24 alternating dumbbell snatch (50lb/35lb)
10 burpee box jump over (24in/20in)

-ADBS goes up by 4 reps each round
-BBJO stays at 10 reps each round

Mobility:
banded shoulder stretches, 1 minute (each side)
pigeon stretch, 90 seconds (each side)

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, January 30, 2019

2019 January 29
by bk


Skill: Strict Ring Dips (Kipping Ring Dips coming next week)

Ring Support Hold (top), 2 sets of 10 seconds
Ring Support Hold (bottom), 2 sets of 10 seconds

Strict Ring Dips, 4-5 sets of 3-8 reps
-modify to box dips, ring pushups, pushups, ring dip negatives
-option to go weighted

then….

AMRAP in 20 minutes: (teams of two, one person working at a time)
Row 40 calories
40 alternating lunge
Bike 40 calories
40 wallball (20lb/14lb)

-switch (alternate partners) every 10 reps/calories

Core Development:
3 sets:
20 hollow body rock
side plank hold, 30 seconds (each side)
15 tuck crunch

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, January 29, 2019

2019 January 28
by bk

EMOM, every 90 seconds….8 sets of:
2 shoulder press
3 push press

-bar will come from the ground
-may add weight between sets
-moderately light to moderate for all working sets
-option to go moderately heavy towards the end if feeling good (no failed reps)

then….

AMRAP in 12 minutes:
35 double-unders
15 Russian kettlebell swings (70lb/53lb)
10 toes-to-bar

-sub 50 single-unders for double-unders
-sub beat swing knee raises or abmat situps for toes-to-bar

Core Development:
arch body hold, 3 sets of 20 seconds

Post loads and round/reps to comments

CrossFit Integrity, Charleston, SC

Monday, January 28, 2019

2019 January 27
by bk



Back Squat, 20 reps at 25# less than your 5-rep max

OR

Back Squats, 2 sets of 10 reps at 25# less than your 5-rep max

then….

AMRAP in 10 minutes:
10 pushups
8 hang squat clean (115lb/80lb)
6 chest-to-bar pullups

Mobility:
banded lat stretches, 90 seconds (each side)
pigeon stretch, 2 minutes (each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, January 26, 2019

2019 January 25
by bk


For time: (teams of two, one person working at a time)

Run 400m (together)

-right into….

20 clean and jerk (135lb/95lb)
40 deadlift (135lb/95lb)
Run 400m

-right into….

30-24-18-12-6
dumbbell thrusters (25lb/15lb)
box jumps (24in/20in)

-right into….

Run 400m (together)
40 deadlift (135lb/95lb)
20 clean and jerk (135lb/95lb)

Post time to comments

CrossFit Integrity, Charleston, SC

Friday, January 25, 2019

2019 January 24
by bk


Skills: handstand pushups
-take 12-15 minutes to work on mechanics, body awareness, efficiency, etc
-if have those, option for an EMOM for 6-8 minutes of 2-6 reps
-option: handstand hold, box HSPU, HSPU negatives

then….

AMRAP in 17 minutes:
Row 60 calories
50 wallball (20/14)
40 abmat situps
30 toes-to-bar
20 burpees
10 handstand pushups

Mobility:
banded lat stretches, 1 minute (each side)
banded shoulder stretches, 1 minute (each side)
banded sampson stretch, 1 minute (each side)

Post skill results and total reps to comments

CrossFit Integrity, Charleston, SC