Month: November 2018

11.13.18

CFE:

7 rft:
400m run, 10 KB CNP/Reverse lunge (53/35), 30 sec rest
Then 3 rft:
10 decline push-ups/knee tuck (feet on MB)
30 MB Russian twists

 

CF:

1. Warm-Up
2 rounds
200 m run/row
5 inch worm push ups
10 high plank to low plan (each side)
10 SA in row (each side)
5 quadruped thoracic rotations
2. Skill Work
12 Minutes on Clock
HSPU & Muscle Up/Pull-up Practice
(this is for quality and form, not quantity)
ADVANCED
10 Min EMOM
ODD- 5 Strict C2B
Even- 5 Strict HSPU
3. Conditioning
“NATE”
AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)
4. Additional Work
27/21 Calorie Ski/Row
21 D-Ball Cleans (150/100)
27/21 Calorie Ski/Row5. Midline
15 Minute Recovery Bike
15 GHD Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

11.12.18

CFE:

50 wallball buy in: (20/14)
Then:
600m run
21/15/9
DB snatch (53/35)
Lateral burpee over DB
600m after each round

 

CF:

1. Warm-up

General and WOD Specific

2. Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
50-55% of 1RM Back Squat

3. Conditioning
“Triple Double”
AMRAP 5:
Buy-In: 50 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

4. Additional Work
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

5. Body Armor
3 Sets: 50′ Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold

6. Midline
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

11.10.18

CFE:

50 KBS (53/35)
1200m
40 goblet squats
800m
30 box jumps (24/20)
400m
20 T2B
200m
100 double unders (3 x 1)
100m
20 T2B
200m
30 box jumps
400m
40 goblet squats
800m
50 KBS
1200m

 

CF:

1. Warm-up
General & WOD Specific

2. Conditioning
“Bert”
Teams of 2
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees

11.09.18

CFE:

33m AMRAP
500m run
20 double unders (4 x 1)
10 alt. KBS (35/26)
8 box jumps
4 pull-ups
2 hspu

 

CF:

1. Warm Up

2 rounds
300 m Row
10 banded plank walk (each direction)
10 knelling bottoms up KB press (each side)
10 KB goblet squat into OH press

2. Strength
Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
70-75%

3. Conditioning
3 Rounds:
2 Minute Wallballs 20/14
2 Minute Row Calories
2 Minute Lateral Bar Over Burpees
Rest 2 Minutes Between Rounds

4. Additional Work
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups

11.8.18

CFE:

Buy in: 1600m for time
21m EMOM
1) 12 pistols
2) 12 T2B
3) 12 DB snatch (53/35)
Cash out: 1600m run
Score: 1st 1600m run

CF:

1. Warm-Up
3 rounds
25 double unders or 50 singles
10 renegade rows (each side)
10 banded pull throughs (band on bottom of rig)
10 DB thrusters (slow and steady)
2. Strength
DEADLIFT
3×3 @ 70%
3×3 @ 75%
3. Conditioning
FOR TIME
For Time:
Buy In
20 Power Snatches #75/55
1k Row
Immediately into
30-20-10
KB Swings #53/35
Thrusters #75/55
Additional Work
4. Gymnastic Conditioning
3 Rounds:
21 Chest to Bar Pull-ups
50′ Handstand Walk
21 Wallballs (30/20)
50′ Handstand Walk

11.7.18

CFE:

2 x 800m run, 10 pull-ups, 45 sec rest
3 x 800m run, 10 KB DL (53/35 suitcase style) 45 sec rest
Then tabata core:
Hollow body hold
Alt. Hanging side knee raises
CF:
1. Warm-Up
3 rounds
200 m row
10 DB hang clean + jerks (each side) *light weight
25 m DB overhead carry (each arm)
30 sec hollow body hold
2. Strength
POWER SNATCH LADDER
On The 0:00 – 10 Power Snatch #95/65
On The 2:00 – 8 Power Snatch #115/80
On The 4:00 – 6 Power Snatch #135/95
On The 6:00 – 4 Power Snatch #165/115
On The 8:00 – 2 Power Snatch #185/135
Score is Heaviest Round
3. Conditioning
6 ROUNDS
400M Run
12 T2B
Rest 1:00 Between Rounds
Additional Work
4. Additional Work
3 Rounds:
50 Wallballs (20/14)
35/25 CAL Row
20 Meter Yoke Carry (385/285)5. Additional Work #2
Handstand Walk Practice

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