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Monday, April 29, 2019

2019 April 28
by bk

Congrats to our teams who competed in The Festivus Games this past Saturday! Job well done!

behind the neck shoulder press, 4 sets of 8-10
-squeeze shoulder blades together
-speed on the way up
-control on the way down (slower than the ‘up’ tempo)

then….

3 sets:
1-arm dumbbell low row, 12 reps (pull to hip)
15 banded pull aparts (pause 2 seconds at the end of each rep)

then….

4 rounds for time:
12 dumbbell push press (45lb/25lb)
6 strict pullups
Run 400m

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Saturday, April 27, 2019

2019 April 26
by bk

AMRAP 27 minutes: (teams of two, with one person working at a time on the reps)

Row 42 calories
42 slamball (30/20)
42 pushups
42 wallball (20/14)
42 kettlebell swings (53/35)
…right into…

4 rounds of:
27 abmat situps
77 double-unders

…right into…

Bike 42 calories
42 alternating dumbbell snatch (45/25)
42 pullups
42 thrusters (75/55)
42 box jump overs

-run 400m (together) at 0:00 and 13:30
-perform 4 synchronized bar facing burpees every 4 minutes, starting at 4:00 (then 8:00, 12:00, 16:00, 20:00 and 24:00)
-continue where you left off on the AMRAP after the run at 13:30 and after each set of burpees

Post team name and total reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 26, 2019

2019 April 25
by bk

Back Squat
1 set of 8
1 set of 6
1 set of 4
1 set of 2
1 set of 4
1 set of 6
1 set of 8

*add weight from 8-2, decrease weight from 2-8

then….

3 rounds for time:
Run 400m
50 step taps (25 each leg)… to a 45lb/25lb plate
overhead walking lunge with plate (45lb/25lb), 72 feet

*72 feet = down and back, length of pullup rig

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, April 25, 2019

2019 April 24
by bk

In teams of 2, for max calories and reps:
-switch team members every 1 minute on the Ski, Row and Bike
-switch team members every 3 power cleans on round 1
-switch team members every 2 power cleans on round 2
-switch team members every 1 power clean on round 3

Round 1
(at 0:00) Ski, max calories in 2 minutes (switch team members at 1:00)
(at 2:00) -rest 30 seconds
(at 2:30) Row, max calories in 2 minutes (switch at 3:30)
(at 4:30) -rest 30 seconds
(at 5:00) Bike, max calories in 2 minutes (switch at 6:00)
(at 7:00) -rest 30 seconds
(at 7:30) power clean (115/80), max reps in 2 minutes (switch every 3 reps)
(at 9:30) -rest 30 seconds

Round 2
(at 10:00) Ski, max calories in 2 minutes (switch team members at 11:00)
(at 12:00) -rest 30 seconds
(at 12:30) Row, max calories in 2 minutes (switch at 13:30)
(at 14:30) -rest 30 seconds
(at 15:00) Bike, max calories in 2 minutes (switch at 16:00)
(at 17:00) -rest 30 seconds
(at 17:30) power clean (145/100), max reps in 2 minutes (switch every 2 reps)
(at 19:30) -rest 30 seconds

Round 3
(at 20:00) Ski, max calories in 2 minutes (switch team members at 21:00)
(at 22:00) -rest 30 seconds
(at 22:30) Row, max calories in 2 minutes (switch at 23:30)
(at 24:30) -rest 30 seconds
(at 25:00) Bike, max calories in 2 minutes (switch at 26:00)
(at 27:00) -rest 30 seconds
(at 27:30) power clean (175/120), max reps in 2 minutes (switch every 1 rep)
(at 29:30) THE END

Post team name and total calories/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, April 24, 2019

2019 April 23
by bk

Warmup…

Bike 90 seconds
1-arm overhead dumbbell walk, down and back (each arm)
Sampson stretch (down)
hollow body hold, 20 seconds
side plank hold, 20 seconds (each side)
8 reps of: I’s, Y’s, T’s, U’s, floor angels
PVC passthroughs/dislocates/nunchuck stretch

Push Jerk + Split Jerk technique/footwork/progression

Barbell Skillwork…

Press in Split, 4 sets of 5
-see video from last Wednesday’s post, if needed
-light weight
-option to go slightly above last Wednesday’s weight

4-5 sets:
2 push jerk
1 split jerk

then….

4-5 sets:
1 push jerk
2 split jerk

Conditioning…

For time:
37 burpees
-rest 1 minute
33 burpees
-rest 1 minute
29 burpees

*modify reps as needed…alternate rep scheme…

30 burpees
-rest 1 minute
26 burpees
-rest 1 minute
22 burpees

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Tuesday, April 23, 2019

2019 April 22
by bk

Sumo Deadlift
3 sets of 7
3 sets of 5

-reset at the bottom of each rep (no touch and go)

then….

AMRAP in 13 minutes:
10-20-30-40-50 reps of…
double-unders
abmat situps
double-unders
Russian kettlebell swings (53/35)

-if the 50th Russian kbs is completed, continue on back at the beginning (10 double-unders)
-substite 1.5 to 1 ratio of single-unders to double-unders (15-30-45-60-75 single-unders)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, April 22, 2019

2019 April 21
by bk

Thruster, 7 sets of 3

*superset the following…after sets 1, 3, 5 and 7…after sets 1, 3, 5 and 7…
10 fire hydrants (each leg)
15 glute kickbacks (each leg)

then….

“Jackie”

For time:
Row 1000m
50 thrusters (45/35)
30 pullups

Compare to 4/3/18
Compare to 7/28/16
Compare to 5/10/13
Compare to 9/26/12
Compare to 4/13/12
Compare to 6/15/11
Compare to 8/30/10
Compare to 1/8/10
Compare to 10/3/09

then….

Core Development:
3 sets:
25 flutter kicks (2-count)…60 total
20 bicycle (10 each side)
15 leg raises
10 hollow body rock

Post time to comments

CrossFit Integrity, Charleston, SC

Saturday, April 20, 2019

2019 April 20
by bk

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

Warmup:

For 6 minutes: (teams of two, alternating movements)
Bike 5 calories
Row 50 meters
5 kettlebell swings
5 air squats
5 burpee + jump to touch pullup bar (choose any height)

Conditioning:

AMRAP in 23 minutes: (teams of two)
Row 44 calories… *transition every 11 calories (4 total sets / 2 sets each)
36 wallball (20/14)… *transition every 9 reps (4 total sets / 2 sets each)
28 box jump overs (24/20)… *transition every 7 reps (4 total sets / 2 sets each)

-run 400m (together) at 0:00, 7:40 and 15:20
-one person working at a time on reps
-continue where left off on the AMRAP after the runs at 7:40 and 15:20

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Friday, April 19, 2019

2019 April 18
by bk

Bench Press, 5 sets of 5
-using 75%-85% of last Wednesday’s (4/10/19) heavy triple for all working sets

then….

Staggered Stance Good Morning, 3-4 sets of 8 (each leg)
-moderately light to moderate weight for all working sets

then….

AMRAP in 14 minutes: (teams of two, alternating movements)
Bike 10/7 calories
10 abmat situps
7 dumbbell push press (45/25)
10 pushups
7 toes-to-bar

Post loads and team name, rounds and reps to comments

CrossFit Integrity, Charleston, SC

Thursday, April 18, 2019

2019 April 17
by bk

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

“Hotshots 19”

6 rounds for time:
30 air squats
19 power clean (135/95)
7 strict pullups
Run 400m

*time cap, 35 minutes
*modify as needed

Modification Options:

modify to 4 or 5 rounds…or partner up (teams of 2)…or…

6 rounds for time:
20 air squats
10 power clean (115/80)….or less, if needed
4 strict pullups
Run 400m

Post time to comments

CrossFit Integrity, Charleston, SC