Month: January 2018

CFE:

Long Intervals:
6/8 X 400m run, 30 sec rest
Then 4 rft:
12 DB strict press
10 DB squat
8 DB thrusters
6 burpees

CF:

A. Warm-up
B. 3 Sets
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70-75% current 1RM Clean
Rest 3 min
C. 3 RFT
30 Box Jump Overs 24/20
20 Double Dumbbell Ground to Overhead 50/35
-Additional Work-
D. Deadlift
(Traditional OR Sumo)
2-4-6-8
E. 5 Rounds:
Bike 5/4.5k
Rest 3:00
F. 5 Rounds:
15 Sandbag Squats 150/100lbs
100m Sandbag Carry
*Rest as needed

CFE:

Short Intervals
10/12 X 150m run, 30 sec rest (half/full)
Then 3 rounds, 1min each
Wallballs (20/14)
MB jumping air squats
Hollow hold
1min rest

CF:

A. Warm-up
B. BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.
C. 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
-Additional Work-
D. Regionals Run Triplet
For time, wearing a weight vest(20/14):
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Time cap: 25 minutes
E. Death by Unbroken Chest to Bar
Minute 1 – 1 CTB
Minute 2 – 2 CTB
Minute 3 – 3 CTB
Etc..
F. 4 Rounds:
20 GHD Sit Ups
20 Dumbbell Thrusters 50/35s
Rest :90
G. Every 2:00 Minutes for 20 Minutes
10/8 Calorie Row
10/7 Calorie Ski
10/7 Calorie Bike

CFE:

1600m
50 box jumps
50 wallballs
50 sit-ups
400m
25 cal row
400m
50 sit-ups
50 wallballs
50 box jumps
1600m

CF:

A. Warm-up
B. Teams of 2
20-18-16-14-12-10-8-6-4-2
Squat Clean Rx – 155/105 Rx+ – 185/135
500 Meter Row

CFE:

5 rft:
3 rope climbs
10 T2B
21 OH walking lunges (45/25)
400m run

CF:

A. Warm-up
B. Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%
C. Five 3:00 Rounds
20 Kettlebell Swings 70/53lbs
20 Alternating Pistols
Max Double Unders in remaining time
No Rest
-Additional Work-
D. 5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Muscle Ups in remaining time
Rest 2:00
E. 3 Sets of Max Rep Unbroken Push Jerk
Rest 3:00
135/95lbs

CFE:

10/1
Pistols
Manmakers
150m run between rounds

CF:

A. Warm-up
B. AMRAP 12 Minutes
5 Deadlift 275/185
10 Box Jumps 24/20
15 Wallballs 20/14
C. AMRAP 21
15/9 Calories on Bike/ Row
12 Bar Facing Burpees
10 Power Snatch
Rx – 95/65 Rx+ – 165/115
(21 Minute Cap)
-Additional Work-
D. 5 Rounds
Run 800m
Rest 3:00

CFE:6 rft:
4 wallwalks
8 burpee pull-ups
12 cal row
16 jumping air squats
400m

CF:

A. Warm-up
B. 1 Max Set of Deadlifts
@ 65% of current 1RM
C. AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95
-Additional Work-
D. 3 Mile Run

 

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