Month: September 2018

10.1.18

CFE:

4 rft:
500m Row
30 wallballs (20/14)
500m run

CF:

1. Warm-up
3 Steady Rounds
Run 400m
15 Push Ups
10 Box Jumps 24/20
2A. Strength Prep
Back Rack Lunges
3×10 (5 each side)
Then
Deficit Push Ups 2″
3×12
Control eccentric, speed on concentric
2B. Strength
Back Squat
5×5 @77.5%
3. Conditioning
For Time:
Run 400m
20 Squat Snatch Rx – 95/65 Rx+ – 135/95lbs
Run 400m
-Addtional Work-
4. Strength #2
Press Grip Bench Press
5×5 Heavier than last time
5. Conditioning #2
Row 1500m x 6
Rest 3:00
Times should be within a couple seconds each interval
6. Gymnastics Accessory
Horizontal Ring Rows
4×15
Add a vest if reps are too easy

9.29.18

CFE:

800m run – 40 KB squat clean and press (53/35)
1200m run – 60 box jumps (24/20)
1600m run – 80 KB lunges
1200m run – 60 box jumps
800m run – 40 KB squat clean and press

CF:

A. Warm-up
B. Teams of 3:
2 RFT (30 Minute Time Cap):
90/60 Calorie Row
90 Box Jump Overs 24/20
90 Power Cleans
90 Barbell-Facing Burpees
Round 1: 135/95
Round 2: 115/80

9.28.18

CFE:

30m AMRAP
150m run
20 box step ups
20 DB snatch
150m run
10 broad jump
10 burpees
150m run
20 push-ups
20 box dips

CF:

A. Warm-up
3 Steady Rounds
15 Empty Bar Thrusters
25 Lateral Bar Hops
20 Cal Row
B. Strength Prep
Glute-Ham Raises
3×6
C. Strength
Back Squat
3×3 @ 90%
D. Conditioning
2 Rounds:
20 GHD Sit Ups
15 Thrusters 115/75
10 KB Box Step Ups 53/35lbs 24/20″
5 Bar Muscle Ups
Rest 2:00
-Additional Work-
E. Conditioning #2
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.
F. Strength Prep
Zercher Squats
3×10
G. Gymnastics Accessory
21-18-15-12-9-6-3
Kipping Handstand Push-Ups
Complete 25 Heavy Double Unders between each set
(We recommend the RXSG Zeus Rope)

9.27.18

CFE:

1200m run
50 walking lunges
25 pull-ups
1200m run
50 walking lunges
25 push-ups
1200m run
50 walking lunges
25 air squats
1200m run

CF:

A. Warm-up
4 Steady Rounds
8 Strict Pull Ups
10 Empty Bar Strict Press
12 Cal Row
B. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
-Then-
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
C. Conditioning
3 RFT
20 Double KB Deadlift 70/53
Run 200m
20 Box Jump Overs 30/24
-Additional Work-
D. Conditioning #2
Bike 60/35 Calories on Air Assault Bike x 3
Rest 5:00
E. Strength Prep
Single Arm DB Push Press
4×12 (2 sets each side)
Then
Sots Press
(From front rack)
5×5
F. Strength
Strict Press
2×10
Then
3 Rep every 3:00 for 12 Minutes
AHAP
G. Gymnastics Accessory
5 Rounds:
3 Rope Climbs
Bike Erg 1k

9.26.18

CFE:

2 rft:
400m run, 20 KBS (53/35), 30 sec rest
800m run, 20 KB SDHP, 45 sec rest
1200m run, 20 KB goblet squats, 1min rest
Then: 8m EMOM
10 strict ring rows (even)
30 sec hollow body hold (odd)

CF:

A. Warm-up
2 Steady Rounds
30/20 Cal Row
8 HSPU
15 Goblet Squats
B. Strength Prep
Lunges 155/95
3×10
C. Strength
Back Squat
4×4 @85%
D. Conditioning
AMRAP 10
4 Deficit HSPU Rx – 45/25 Rx+ – 90/45
6 Power Snatches Rx – 115/80 Rx+ – 185/135
10 Pull-Ups
-Additional Work-
E. Conditioning #2
Sprint 20/15 Calories on Ski Erg x 8
Rest 3:00
F. Strength Prep
Plank Hold
4 Rounds
:30 on / :30 off
G. Gymnastics Accessory
3 Rounds:
15 Ring Muscle Ups
Rest 3:00

9.25.18

CFE:

Tabatas!
Calorie row
Mountain climbers
Air squats
Wallballs (20/14)
Push-ups

CF:

A. Warm-up
3 Steady Rounds
20 Abmat Sit Ups
15 Banded Good Mornings
15 Empty Bar Overhead Squats
Run 100m
B. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
C. Conditioning
3 RFT
25 Toes to Bar
10 Power Cleans Rx – 95/65 Rx+ – 135/95
10 Push Press Rx – 95/65 Rx+ – 135/95
-Additional Work-
D. Conditioning #2
Row 500m x 10
Rest 1:00
E. Strength Prep
Romanian Deadlifts
2×15
Then
Snatch Grip Press (behind the neck)
5×5
F. Strength
Deadlift
5×1
G. Gymnastics Accessory
Accumulate 120 Push Ups in as few sets as possible
Rest less than :60 between sets

CrossFit Solafide

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