Month: August 2018

9.1.18

CFE:

45m time cap
5K
AMRAP Blake
100ft overhead walking lunge (45/25)
30 box jumps (24/20)
20 wallballs (20/14)
10 hspu

Score: rounds

Half marathon: 9 Miles

CF:

A. Warm-up
B. Teams of 3
For Time (30 Minute Cap):
400M Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 95/65
400M Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 95/65
400M Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks 95/65

8.31.18

CFE:

36m AMRAP
20 wallballs (20/14)
20 KBS (53/35)
20 HRPU
20 sit-ups
400m run

5 burpee every 3min.

CF:

A. Warm-up
2 Rounds
15 RDLs 45/35
15 HSPU
20 Cal Bike/ Row
B. Strength
Partner Deadlifts
5×8
C. Conditioning
With a Partner
For Time
50m Prowler Push 90/60 or Backwards Sled Pull 180/90
100 Kettlebell Swings 70/53
100 Ab Mat Sit Ups
100 Overhead Squats 75/55
50m Sled Push/ Backwards Sled Pull

8.30.18

CFE:

15m AMRAP
60 double unders
15 DB/KB thrusters
7 burpees pull-ups
300m run
2min rest
15m AMRAP
300m run
10 DB/KB snatch
3 Wallwalks

CF:

A. Warm-up
B. Skill Work
Ring MU
C. Conditioning
2 RFT
5/4 Rope Climb
40 Thrusters 85/55
100m KB Farmers Carry 70/53
-Additional Work-
D. Gymnastics
Handstand Walk Obstacle Course

8.29.18

CFE:

Half Marathon training – Long Intervals
2 x 2400m run, 90 sec rest
1600m run, 1min rest
800m run, all out

Non-Marathon Long Intervals:
2 x 1600m run, 1min rest
1200m run, 45 sec rest
600m run, all out

Optional cash out: 3 rounds
Triset:
15/12 diamond push-ups
15/12 tricep kickback
15/12 dips, box or rings

CF:

A. Warm-up
4 Steady Rounds
12 Jumping Lunges
10 Kettlebell Swings
20 Double Unders
B. Strength
Bench Press 5×5
C. Conditioning
With a Partner
AMRAP 20
Run 200m
12 Front Squats 95/65
40 Double Unders
Switch complete rounds
-Additional Work-
D. Conditioning #2
With a Partner
4 Rounds
2:00 Max Sandbag Over Shoulder 150/100lbs
2:00 Max Calorie Row
Rest :60 Between each movement

8.28.18

CFE:

24m EMOM every 3min
150m run
15/12 wallballs (20/14)
15/12 burpees

CF:

A. Warm-up
B. Strength
3 Attempts to find 1RM Clean and Jerk
C. Conditioning
Bicouplet 2 + 1
12-9-6
Snatch 135/85
Bar Muscle Ups
Rest 2:00
21-15-9
Snatch 85/55
Chest to Bar Pull-ups
-Additional Work-
D. Conditioning #2
“Chaos”
Ski 35/30 Calories
30/25 Burpees to Bar
45/40 Overhead Squats 50/35lbs
40/45 Pistols
25 Box Jump Overs 42/36″
110′ Heavy Sled Pull

8.27.18

CFE:

Short Intervals:
5 x 800m run, 45 sec rest
2 x 600m run, 30 sec rest

Optional cash out: 3 rft:
8 KB squat clean (heavy)
16 KB reverse lunges
24 sit-ups

CF:

A. Warm-up
B. Strength
3 Attempts to find 1RM Snatch
C. Conditioning
With a Partner
For Time:
80 Shoulder to Overhead Rx – 95/65 Rx+ – 155/105
60 GHD Sit Ups
40 Dumbbell Hang Cleans 50/35
20 Handstand Push-Ups
-Additional Work-
D. Conditioning #2
With a Partner
10k Bike
Switch anytime

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