Cary CrossFit

Push Jerk: 4 x 5 (work up to heavy weight)

6 x through the following:
40m Resisted Walks
20 Toe Touch Crunches

As many rounds as possible in 12 minutes:
15 Rocket Jumps
12 Pushups
9 MB Russian Twist ea side
6 Pullups

Lunge Jumps 4x6 ea leg with light weight

Pause Squat: 4 x 4 w/ 3 sec pause at bottom
DB Bent Over Row 3 x 8

20, 18, 16…4, 2 reps of Plate Thrusters (20kg/15kg) & Super Burpees

Clean Pulls 6x2

Single Leg Squats to challenge (pistol,leg in back, holding squat rack) 5x7+7
DB Military Press 5 x 7

Partner Burpee Battle (each person goes 9 times)
While 1 person does 20 seconds of burpees, the other person rests and counts their partner’s burpees for 20 seconds. At the 20 second mark, they trade off. Each person does 9 rounds. Score = cumulative rep count for the team.

We have some of the most dedicated clients and athletes you’ll ever find at Athletic Lab. They put in their time and often embrace the discomfort associated with the hard physical training necessary to reach one’s goals. Yet, there are still times when the temptation to cheat can get the best of you. Perhaps it’s because you’re exhausted and just want to be done. Maybe it’s because you want to post the best time of the time on a given workout. Or maybe it’s just because you thought no one would see your partial range of motion reps. Whatever the case, we encourage you not to cheat yourself. Everyone here is here to work. No one cares what your score, time or lift was. But everyone cares if you cheat. Be honest with yourself and be honest with everyone else. If you give in to the primitive monkey brain that’s telling you to short the range of motion, cut off a couple reps or skip a round you’re the only one who’s losing out. Push on.

Double Under Skill Work: 5’

Clean Complex: 6x (1 clean pull, 1 power clean, 1 hang clean, 1 front squat, 1 push jerk)

Super “Cindy”
Complete as many rounds as possible in 20 minutes
10 pullups
20 pushups
30 squats

Split Snatch: 5 x 2 (1 ea leg)

Reverse Lunges: 4 x 8 ea
Single Arm DB Press: 4 x 6 ea

36, 24, 12 for time
Lateral Burpees
Pushups
Goblet Squats (16kg women; 24kg men)
V-Ups

Power Clean: 4 x 2

Liza (Ascending squats at body weight)
Body weight needs to be taken before workout begins. Start with 1 rep for the first minute, 2 reps at the second minute….ascending 1 rep per minute until failure (failure to do # of squats in the given minute) with body weight on the bar
Equipment needed: scales, barbell, added weight, MB on bumper plate, timer
*instruct on how to properly dump weight off back if needed

High Speed Standing Plate Press: 4 x 20 sec
L-Sit on Parallette Bars: 4 x 20 sec

Maximum speed sprint mechanics are often addressed during training sessions.  Acceleration mechanics, however, can sometimes be overlooked.  Acceleration mechanics, in field and court sports, are just as important, if not more important, than max speed sprint mechanics because of the amount of changes in direction one has to make in a single game.  Don’t get me wrong, maximum speed is important, but if you can’t reach your maximum speed efficiently and your opponent can… Guess what? Your team will probably lose the game.

To get the most out of each acceleration, a good first step starting angle should put your body roughly 45 degrees from the ground.  Focusing on a good knee drive and extension should be next on the agenda. If you don’t fully extend the back leg during the acceleration phase, you’re shorting yourself precious distance that your opponent is covering and not taking advantage of the power of your hamstrings and glutes. With each step, your ground contact times should become shorten and the torso will come to a more upright position.  Don’t rush into this upright position, though. Any changes in body position should be gradual and progressive.

There are several great exercises that can be used to work on acceleration mechanics. The first is medicine ball throw starts where the athletes would start with a moderate weight medicine ball at chest level and as explosively as possible; throw the medicine ball out in front of them as they begin the acceleration process.

Falling starts are another great training tool for acceleration.  To perform a falling start, the athlete starts in either a bent over (as seen in the video below) or standing position.  From this position, they shift their weight forward until they are off balance. As soon as the athlete feels they are going to fall to the ground, they should drive one knee forward and begin to accelerate.

[This entry was written by John Grace, John is sport performance coach at Athletic Lab]

Split in to 3 groups and rotate stations 4x:

Sled Push 20m push
Box Jumps: 15x
Clap Pushups: 8x

5 rounds for time:
300m
7 Barbell Thrusters (66 lbs for women; 88 lbs for men)

3 laps of AL with 5 pushups, 10 squats and 15 jumping jacks between each one
5’ of static stretching

1 mile time trial (5 laps around AL + 100m)

As many rounds as possible in 8 minutes
6 Pullups
12 Pushups
18 Burpees