Cary CrossFit

Back Squat:
-Normal: 2 x 5
-Slow Eccentric: 2 x 5 (w/ 3 sec descent)
-Pause: 2 x 5 (w/ 3 sec hold at bottom)

DB Row 5 x 6 ea arm

Turkish Getup: 3 x 6 ea arm

2 minute Lateral Burpee Challenge

Weighted Pullup Max (or max pullups if under 5 on previous test)
Back Squat: 10, 8, 3 x 6

As many rounds as possible in 15 minutes:
80m KB Straddle Walk
20 MB “Shouldering” from ground to shoulder (alternating sides)
80m MB Carry Run
10 KB Swings

Speed Squats: 5 x 5
Single Arm DB Shoulder Press: 4 x 5

For Time 7 Sets of the following Triplet:
10 KB Swings
10 Goblet Squats
10 V-Ups

8 x 20m sprint w/ 2’ rest

Front Squat: 2 x 5, 3 x 3

As many rounds as possible in 8 minutes:
4 Clap Pushups
6 Pullups
12 BW Squats

Speed Deadlifts: 4 x 5
Slow Crunches on Physioball: 4 x 8 (5 sec up, 5 sec down)

Skill practice - Kipping Pullups & Overhead squats

then…
“Gilda”

6 x 4 Slow Eccentric Squats w/ 3 sec descent; in between sets do 10 weighted pushups

Then….5 rounds on 3’ interval:
40m Walking Lunges;
As many Super Burpees as possible

Score = total cumulative rep count for Super Burpees

3 x 3 Clean Pull
5 x 3 Power Clean

4 sets of 9 on the following exercises on 3’ interval

Heavy DB Thruster
KB Swing
Burpees
Pullups

2km Row Time Trial

Barbell OH Walking Lunges: 3 x 8 ea leg
Clap Pushups: 3 x 10

4 x 30m Forward Resisted Walk
3 x 30m Backward Resisted Walk
3 x 30m Bent Over Walk

Bench Press Max

Chinese Row: 3 x 8

Squat….@ bodyweight load; on a continuously running clock; do one rep for first minute, 2 for second minute; 3 for 3rd minute, and so on until you cannot meet the prescribed number of reps within the given minute.

Back Squat: 5 x 7

Max Pullups
3 x Failure Static Bar Hang

Sprint: 4 x 300m w/ 90 sec rest