Cary CrossFit

For time 50, 40, 30, 20, 10 reps of

Pushups
Squat
V-Ups

Squat 4 x 8
Military Press 4 x 8

Resisted Walk Series 3 x 40m each
Forward
Backward
Bent Over Forward

The holidays are upon us and that means travel, holiday parties (and the unhealthy food that accompanies them), and additional time commitments (shopping, family time, etc). While this is a much-needed break in the year and time for celebration, it can wreak havoc on your fitness. Fear not though because it doesn’t take too much to hold on to your hard earned fitness. You can hold on to your fitness levels with as little as an hour a week. Here are some suggestions on short workouts that you can do with minimal to no equipment and easily fit in to your schedule. Most of the workouts can be done in under 20 minutes. In fact, some take less than 5 minutes. I’d suggest switching them up and trying to fit at least 3 of these short workouts in a week if you’re away from Athletic Lab’s Cary CrossFit.

• Run 1/2 mile 50 air squats – 3 rounds.
• Tabata Squats and Tabata Pushups
• 10 Rounds as fast as possible of 10 pushups, 10 squats, 10 V-Ups
• Three 2 minute challenges with 3’ rest in between each (2’ of squats, 2’ of pushups, 2’ of burpees)
• 42, 30, 18 reps of Pushups and Squats for time
• Run 5km
• 6 rounds for time of 9 Jump squats and 6 clapping pushups
• 5 x 1’ Run @ 85% effort; rest 2’
• 300 Reps any way you like it of Lunges, Pushups, and Situps
• 4 x 25 Jump Squats with 90 seconds rest
• 100 Burpees for Time
• Run 1 mile for time
• 50, 40, 30, 20, 10 reps of Pushups, Squats, and V-Ups for time
• 3 Rounds of Run 400m, 50 Squats
• 7 squats, 7 burpies, seven rounds, for time
• 5 x 5 of Hanstand Pushups and Single Leg Squats
• 5 Rounds of Wall-Sit for 1’, rest 1’, Top of Pushup Hold for 1’
• For time 100 jumping jacks, 75 squats, 50 pushups, 25 burpees
• 5 x 5 of Hanstand Pushups and Single Leg Squats

3 Rounds w/ 5’ rest between

40m Run with MB
10 Pushups
40m Walking Lunges
10 Kettlebell Swings
40m Frog Jumps
10 Shouldering MB each Side
250m Row

Lunges: 5 x 6 ea leg
Weighted Pullups: 6 x 5
Weighted Pushups: 6 x 5

Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.

*Complete Power Cleans around 85% of 1 RM
*For every rep not completed, perform 1 burpee

2km Row Time Trial
3’ Rest
400m Run
3’ Rest
1.5km Row
3’ Rest
800m Run
3’ Rest
1km Row
3’ Rest
1200m Run

*Row pace should remain the same

Complete 10 rounds for time of:

2 Bench Press @ body weight
6 KB Swings Right
6 KB Swings Left
Sprint 30m
Back Pedal 30m

Find 3RM

Power Clean
Squat
Bench Press

Complete as many rounds as possible in 20 minutes:

5 Any Way Overhead - 110 lbs
10 Push Ups
15 V-Ups