Month: October 2018

10.18.18

CFE:

1200m run, 20 wallballs, 90 sec rest
800m run, 20 tall box step ups (24/20) 60 sec rest
600m run, 20 wallballs, 45 sec rest
400m run, 20 tall box step ups, 30 sec rest
200m run, 20 wallballs
Then: 5min time cap
25-20-15-10-5
Double unders (4×1 singles)
Sit-ups

CF:

1. Warm-Up
2 Steady Rounds
20 Banded Goodmornings
15 Pullups
1k Bike/Run
2A. Strength Prep
MAX EFFORT PLANK
2 Rounds
2:00 Rest Between Sets
Score is Total Time
2B. Strength
DEADLIFT
Find 5 Rep Max
3. Conditioning
FOR TIME
15-12-9
Power Clean 135/95 RX- 185/135lbs RX+
Pull-ups RX- Bar Muscle Ups RX+
Additional Work
4. Additional Work
Row 10k

10.17.18

CFE:

1600m run
25m bear crawl
3 rope climbs
800m run
25m bear crawl
3 rope climbs
1600m run

CF:

1. Warm-Up
2 Rounds
:30 Deadhang
500m Row
15 Push Press 75/55lbs
2A. Strength Prep
For TIme:
100ft Back Rack Walking Lunges
(Pull From Floor)
These should be heavy
2B. Strength
STRICT PRESS
Find 2 Rep Max
3. Conditioning
AMRAP 20 MIN
4 Power Snatches RX- 135/95 RX+ 185/135
8 Ring Dips
12 Box Overs 24/20″
4. Additional Work
Row 100/80 Calories

10.16.18

CFE:

6 x 100m run, 5 pull-ups, 30 sec rest
4 x 200m run, 10 push-ups, 30 sec rest
2 x 400m run, 15 jumping air squats, 30 sec rest

Then: 3 rds.
30 sec work, 15 sec rest
Close hand push-ups
DB thrusters
Dips (box or rings)
Wide hand push-ups
Bent over DB Row
1min rest

CF:

1. Warm-Up
3 Steady Rounds
8 Toes to Bar
10/7 Calorie Bike
10 Empty Bar Snatch Balance
2. Strength
HANG SNATCH
2 Rep Max
3. Conditioning
AMRAP 6 MINUTES
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead RX 135/95lbs RX+ 155/105
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.
4. Gymnastics Accessory
3 Rounds:
Max Set of Toes to Bar
Rest 2:00
Score is total reps

5. Additional Work
For Time:
Run 5 miles

10.15.18

CFE:

10-9-8-7-6-5-4-3-2-1
KBS (53/35)
Goblet squats
KB SDHP
KB reverse lunge
200m run between sets

CF:

1. Warm-Up
2 Steady Rounds
12 Steps Banded Glute Activation
15 Dumbbell Front Squats 50/35s
Row/Run 500m

2. Strength
BACK SQUAT
1 Rep Max

3. Conditioning
3 ROUNDS
100 Double Unders
15 Squat Cleans 115/75lbs
18 Chest to Bar

4. Additional Work
AAB
Until Failure
3:00 Holding 70/65 RPM
Rest 1:00

5. Gymnastics Accessory
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary

10.13.18

CFE:

1600m run
10 C2B pull-ups
20 T2B
30 double KB DL (53/35)
40 push-ups
50 sit-ups
40 burpees
30 box jumps (24/20)
20 push ball (20/14)
10 MBC
1600m run

CF:

1. Warm-Up
General and WOD Specific
2. Conditioning
“GLEN”
For time:
30 Clean and jerk #135/95
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

10.12.18

CFE:

6 rft:
600m run
25 wallballs (20/14)
25 double under (3 x 1)
25 RKBS (53/35)
Increase double unders by 25 each round

 

CF:

1.Warm-Up
2 Steady Rounds
30 Slow Air Squats
100ft Heavy Farmers Carry
2. Strength Prep
Zercher Squats
3×10 @ 50+ or Less
Superset
GHR
3×6
2B. Strength
Back Squat
3×3 @ 92.5%+
2-3 Minute Rest Between Sets
3. Conditioning
AMRAP 5:00 X 3
Rest 2:00
12 Deadlift 155/105lbs
9 Hang power clean 155/105lbs
6 Push jerk 155/105lbs
5 Pull-ups
10 Push-ups
15 Squats
SCORE IS TOTAL REPS
4. Additional Work
Row 5K
Negitive 1k Splits
Build your Pace as you go
5. Gymnastic Accessory
Accumulate 60 HSPU
As few sets as possible

CrossFit Solafide

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