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Friday, June 28, 2019

2019 June 27
by bk

For time: (time cap, 27 minutes)
Row 1000m

…right into…

3 rounds of…
35 abmat situps
25 pushups
15 pullups

…right into…

Run 400m
15 wallball (20/14)
15 box jump over (24/20)
Run 400m
25 wallball (20/14)
25 box jump over (24/20)
Run 400m
35 wallball (20/14)
35 box jump over (24/20)

Post time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 27, 2019

2019 June 26
by bk

Back Squat
1 set of 5 at 60% (of back squat 1RM)
3 sets of 5 at 65%

then…

Front Squat
1 set of 5 at 60% (of front squat 1RM)
3 sets of 5 at 65%

then…

Recovery Row, Bike or Ski, 8 minutes (conversational pace)

plank hold, (accumulate 2 minutes)

then…

Mobility
-standing banded tricep stretch, 60 seconds (each side)
-banded bow and arrow lat stretch, 60 seconds (each side)
-lying banded hamstring stretches (above, side and other side), 75-90 seconds (each side)
-spiderman stretch, 75-90 seconds (each side)
-pigeon stretch, 75-90 seconds (each side)
-couch stretch, 75-90 seconds (each side)

Post loads to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 26, 2019

2019 June 25
by bk

4 sets:
12 barbell hip drivers (pause 1 second)
12 1-arm shoulder press (each arm)

then…

3 sets:
12 side lying clam raise (each side)
15 glute kick backs (each side)
20 straight leg pulses (each side)

then…

For time:
15 Russian kettlebell swings (53/35)
15 kettlebell swings (53/35)
Run 400m
15 Russian kettlebell swings (53/35)
15 kettlebell swings (53/35)
Run 400m
15 Russian kettlebell swings (53/35)
15 kettlebell swings (53/35)
Bike 30/24 calories

Core Development:
3 sets:
25 leg raises
30 heel touches (15 each side)
25 crunches

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 25, 2019

2019 June 24
by bk

Bench Press, 4 sets of 7

then…

4 sets:
6 strict pullups (weighted, if desired)
12 skull crushers
10 banded pull aparts (pause 3 seconds)

then…

4 rounds for time: (time cap, 11 minutes)
43 double-unders
9 deadlift (225/155)
13 lateral burpee over barbell

Core Development:
4 sets:
30 bicycle (15 each side)
hollow body hold, 20 seconds
10 tuck crunch

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, June 24, 2019

2019 June 23
by bk

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

-using 80% of front squat 1RM for all working sets

then…

AMRAP in 11 minutes: (teams of 2, alternating rounds)
Row (10/8) calories
8 toes-to-bar

Core Development:
3 sets:
side plank hold, 30 seconds (each side)
25 arch body rock

Post loads, team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Saturday, June 22, 2019

2019 June 21
by bk

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

With a 27 minute running clock: (teams of two)

AMRAP in 6 minutes:
bike (max calories)

-one person working at a time
-alternate as needed

…rest 1 minute, then…

(at 7:00) AMRAP in 6 minutes:
3 deadlift (115/80)
2 power clean (115/80)
1 front rack alternating lunge, each leg (115/80)

-alternate rounds

…rest 1 minute, then…

(at 14:00) AMRAP in 6 minutes:
row (max calories)

-one person working at a time
-alternate as needed

…rest 1 minute, then…

(at 21:00) AMRAP in 6 minutes:
21 double-unders
9 dumbbell push press (25/15)

Post team names and calories for bike and row and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, June 21, 2019

2019 June 20
by bk

Happy Summer Solstice Day!  Longest Day of the Year!!  First Day of Summer!!!

For time:
Row (800/700) meters
30 Russian kettlebell swings (53/35)
25 abmat situps
Run 400m
20 wallball
15 pullups
Run 400m
15 pullups
20 wallball
Run 400m
25 abmat situps
30 Russian kettlebell swings (53/35)
Row (800/700) meters

-time cap, 27 minutes

Post time to comments

CrossFit Integrity, Charleston, SC

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