Month: July 2018

8.1.18

CFE:

Long Intervals:
5 x 1200m Run, 90 sec rest
Then 4 rft:
10 strict ring rows
10 lateral box step overs

CF:

A. Warm-up
B. Strength
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent
C. Conditioning
For Time
400m Run
30 Chest to Bar
30 Power Snatch Rx – 95/65 Rx+ – 135/95
30 Chest to Bar
400m Run
-Additional Work-
D. Conditioning #2
8 Rounds:
Ski 250m
Run 200m
Rest :90
E. Strength Accessory
GHRs
5×8
Tempo of 2:1
Fast on the way up, Slow on the way down

7.31.18

CFE:

12m EMOM
100m Row, 5 pull-ups
2min rest
Then: 4 rft:
200m Run
20 box jumps
Score: time on 4 rft

CF:

A. Warm-up
B. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 1 Min between sets
(Heavier than last time)
C. Conditioning
2 RFT
50/40 Cal Row
40 GHD Sit Ups
30 Kettlebell Swings Rx – 53/35 Rx+ – 70/53
-Additional Work-
D. Conditiong #2
3 Rounds:
AMRAP 2 Minutes
Max Burpees to 12″ Target
Rest 1 Minute
AMRAP 2 Minutes
Rope Climbs
Rest 1 Minute
E. Strength Accessory
Seated Dumbbell Press
3×10
Heavy and Unbroken

7.30.18

CFE:

Short Intervals:
5 x 100m sprint, 30 sec rest
2min rest after last sprint
5 x 300m Run, 30 sec rest
2min rest after last 300m
5 x 500m Run, 45 sec rest
Then: 3 Rounds for quality
10 HRPU
10 1 leg DB stiff leg DL
20 alt. V ups

CF:

A. Warm-up
B. Strength
Box Squat
6×4 @ 80%+
C. Conditioning
For Time:
9-7-5-3
Squat Snatch Rx – 115/80 Rx+ – 165/115
Muscle Ups
-Additional Work-
D. Conditioning #2
5 Rounds:
C2 Bike 3k
Rest 3:00
E. Strength Accessory
Barbell Split Squats
4×15 (2×15/side)
Tempo of 2:1
Fast on the way up, Slow on the way down
Heavier than last time

7.28.18

We will be closed to the public for the day while we host a Seminar by Katie Breazeal on gymnastic skills.  Sorry for any inconvenience, we will be back to our regular schedule on Sunday.  Thank you for understanding and we hope you will have a great day.

7.27.18

CFE:

33m amrap
100m Run, 10 hspu
200m Run, 20 burpees
300m Run, 30 wallballs
400m rum, 40 lunges

CF:

A. Warm-up
B. Strength
Bench Press
5×3 @ 90%+ 2RM
C. Conditioning
4 RFT
30 Wallballs 20/14
50′ Backwords Sled Pull 90/65
-Additional Work-
D. Conditioning #2
Sprint 50m x 10
Rest as needed
E. Strength Accessory
Deficit Push Ups
8×10
Place hands on 4″ plates and lower chest between them to the floor

7.26.18

CFE:

Long Intervals:
2 x 1200m Run, 90 sec rest
2 x 1600m Run, 2min rest
Then: 3 rds for quality
15 (ea side) weighted twisting walking lunges
15 DB sumo squat

CF:

A. Warm-up
B. Strength
Power Snatch
7×2 80%+
C. Conditioning
For Time:
21-15-9
Bar Facing Burpees
Front Squats Rx – 135/95 Rx+ – 185/125
Ring Dips
-Additional Work-
D. Conditiong #2
AMRAP 3:00 x 3
Row 600/500m
Max Bar Muscle Ups in remaining time
Rest 2:00
E. Strength Accessory
Overhead Squats
5×2 77.5-80%
3 Second Pause in the bottom each rep

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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