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Wednesday, April 10, 2019

2019 April 9
by bk

Bench Press, take 12-15 minutes to work up to a moderately heavy to heavy triple
-option: find a 3-rep max
-partner up and use a spotter

then….

3 sets:
1-arm dumbbell row, 10-12 reps (each arm)
15 banded lat pulldown

then….

With a 10 minute runnin clock….

AMRAP in 6:30:
1 deadlift (165lb/110lb)
5 double-unders
2 deadlift (165lb/110lb)
10 double-unders
3 deadlift (165lb/110lb)
15 double-unders
4 deadlift (165lb/110lb)
20 double-unders
5 deadlift (165lb/110lb)
25 double-unders
…etc…

-deadlift goes up by 1 each round
-double-unders to up by 5 each round
-substitute single-unders (2 to 1 ratio) for double-unders

6, 30
7, 35
8, 40
9, 45
10, 50
11, 55
12, 60

-rest 90 seconds, then….

(at 8:00) double-unders, max rep in 2 minutes

Post loads and total reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 9, 2019

2019 April 8
by bk

Warmup: (For 6 minutes)
Row 10 calories
10 PVC passthroughs
10 PVC dislocates (5 each side)
10 alternating walking lunge (with PVC overhead)…stationary, 5 each side
hollow body hold, 15 seconds

Skill: (10 minutes)
Handstand hold (free standing or against wall, chest facing wall)

then….

Alternating EMOM in 10 minutes:

movement 1: 20-30 seconds of handstand hold (chest-facing wall or freestanding), handstand walk
*other options: overhead plate hold / feet on box with piked hips hold

movement 2: 20 seconds of L-sit hold (parallettes, rings or hang from pullup bar)… tuck, if needed

then….

banded Samson stretch, 1 minute (each leg)

then….

4 sets of:
hang power snatch (75/55)
alternating front rack lunge (45/25)…stationary
Row, 1 minute (calories)
-rest 1 minute after each set

Post skill results and reps per set and total overall reps to comments

CrossFit Integrity, Charleston, SC

Monday, April 8, 2019

2019 April 7
by bk

Pause Front Squat, 4 sets of 4-5 reps
-control on the way down
-pause 2 seconds at the bottom of each rep
-speed on the way up
-for weight, go by feel (moderate to just above moderate, 65%-75% of 1RM)

**After each set, perform 5 high box jumps (one rep at a time) + plank hold for 45 seconds after each set

-for box jumps, height should be high but something comfortable jumping to (instead of a max height)

EXAMPLE SET:
4-5 pause front squats
-rest 20-30 seconds
5 high box jumps (one rep at a time)
-rest 20-30 seconds
plank hold, 45 seconds
-rest 60-90 seconds after each set

then….

For time: (time cap, 13 minutes)
4-8-12-16-20 reps of….
Bike (calories)
chest-to-bar pullups

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Friday, April 5, 2019

2019 April 4
by bk

Power Snatch, 12 sets of 1
-each set starts every 40 seconds
-focus on speed throughout the second and third pull
-moderately light to moderate to just above moderate (or moderately heavy) weight (if staying fast throughout the second and third pull)
-may add weight between sets
-no failed sets/reps
-option: go slightly heavier than last Friday, if completed last Friday

-rest 4 minutes, then….

Power Clean, 12 sets of 1
-each set starts every 40 seconds
-focus on speed throughout the second and third pull
-moderately light to moderate to just above moderate (or moderately heavy) weight (if staying fast throughout the second and third pull)
-may add weight between sets
-no failed sets/reps
-option: go slightly heavier than last Friday, if completed last Friday

then….

For time:
Row 1000m
66 wallball (20/14)
33 toes-to-bar

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 4, 2019

2019 April 3
by bk

Announcement!… Due to the bridge run, the gym will be closed this Saturday. Go get your run on from MP to downtown! Have a fun and sweaty time for those who are running it!

Warmup:
Row 90 seconds
15 banded pull aparts
banded lat stretch

EMOM in 7 minutes:
max rep strict pullups in 18 seconds
-rest 42 seconds

then…

3 sets: (superset, movement 1 then movement 2, back and forth)

(movement 1)
8 supinated barbell low row
-pull to below belly button
-speed on the way up
-pause 1 second
-control on the way down

(movement 2)
1-arm overhead dumbbell carry, down and back (each arm)

then…

3 sets:
6 I’s
6 Y’s
6 T’s
12 floor angels

then….

For time:
Bike 40/30 calories
70 abmat situps
35 toes-to-bar

Post time to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 3, 2019

2019 April 2
by bk

Announcement!… Due to the bridge run, the gym will be closed this Saturday. Go get your run on from MP to downtown! Have a fun and sweaty time for those who are running it!

4 rounds for time:
Run 400m
25 wallballs (20/14)
Bike 25/20 calories OR Row 30/25 calories
25 burpees

Post time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 2, 2019

2019 April 1
by bk

Deadlift, 4 sets of 7
-speed on the way up
-control on the way down
-reset the set up at the beginning of each rep (no touch and go)
-just below moderate weight to just above moderate weight for all working sets (keeping good form throughout all reps)

then….

Alternating EMOM in 16 minutes: (4 sets)
1) Bike 30-35-40-45 seconds (appx 80-85% of max effort)
2) 5-8 clean and jerk (135/95)
3) side plank (one side), 30-35-40-45 seconds
4) side plank (other side), 30-35-40-45 seconds

Reference:
30-35-40-45
-30 seconds on the first set
-35 seconds on the second set
-40 seconds on the third set
-45 seconds on the final set

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

Monday, April 1, 2019

2019 March 31
by bk

Pause Back Squat, 5 sets of 4-5 reps
-control on the way down
-pause 2 seconds at the bottom of each rep
-speed on the way up
-for weight, go by feel (moderate to just above moderate, 65%-75% of 1RM)

then….

For time: (time cap, 15 minutes)
25 kettlebell swings (70lb/53lb)
30 double-unders
1 burpee bar muscle-up

20 kettlebell swings (70lb/53lb)
30 double-unders
2 burpee bar muscle-ups

15 kettlebell swings (70lb/53lb)
30 double-unders
3 burpee bar muscle-ups

10 kettlebell swings (70lb/53lb)
30 double-unders
4 burpee bar muscle-ups

5 kettlebell swings (70lb/53lb)
30 double-unders
5 burpee bar muscle-ups

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, March 30, 2019

2019 March 30
by bk

For 24 minutes: (teams of 3)
(Part A) AMRAP of:
20-40-60-80-etc…
Row (calories)
push press (95/65)
dumbbell box step up and over (24/20 box, 45/25 dumbbell)
front squats (95/65)
toes-to-bar

(Part B) Bike, max calories… (in segments of 25/20 calories per team member)
-part 1 and 2 are at the same time
-two team members working on the AMRAP at a time (one person works, other rests)
-one team member always on bike, rotating the same order throughout

Post AMRAP reps and bike calories to comments

CrossFit Integrity, Charleston, SC

Friday, March 29, 2019

2019 March 28
by bk

Power Snatch, 12 sets of 1
-each set starts every 40 seconds
-focus on speed throughout the second and third pull
-moderately light to moderate to just above moderate (or moderately heavy) weight (if staying fast throughout the second and third pull)
-may add weight between sets
-no failed sets/reps

-rest 4 minutes, then….

Power Clean, 12 sets of 1
-each set starts every 40 seconds
-focus on speed throughout the second and third pull
-moderately light to moderate to just above moderate (or moderately heavy) weight (if staying fast throughout the second and third pull)
-may add weight between sets
-no failed sets/reps

then….

For time:
40 slamball (30/20)
50 burpees
60 abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC