Cary CrossFit

2’ Pushup Test

Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Build up each set for all sets. Highest load for each squat type for score

4 Rounds as fast as possible:
25 KB Swings
25 Burpees

Front Squat: 5 x 4; rest 1’; 30m bear crawl

Max Pullups
Weighted Pullups: 4 x 6; followed by 10 extended rocks

5 x 12 box jumps; rest 30”

Speed Deadlift: 15 x 1 on 45 sec interval

Team Workout (partner with another trainee) for 10 minutes:
In relay fashion, one person does MB Catch-n-Throw for rep count while the other runs 160m (40m forward, 40m backward, 40m forward, 40m backward). Total team cumulative MB Catch-n-Throw rep count is used as score.

Partner Leg Toss: 2 x 16

Power Clean + Front Squat: 6 x 2 + 1

Barbell Military Press: 4 x 5
Reverse Lunges: 4 x 6 ea

4 x 160m Shuttle Run on 2:30 interval for Average time

1000m Row Time Trial

3x through the following - 30 sec on / 60 sec off for each exercise for the following exercises
“Jumping” Pushups
Tuck Jumps
V-Ups
Lunge Jumps
Burpees

In addition to our recent changes to the Scholastic Sport Performance schedule, we have also added 3 new time slots to our CrossFit-Performance Fitness class schedule. Beginning March 28th, we will be offering CrossFit-Performance Fitness sessions at 7pm on Mondays, Wednesdays, and Fridays. The Spring schedule will begin on March 28th and will have the following changes:

• We are ADDING 7pm CrossFit-Performance Fitness training slots on Monday, Wednesday, and Friday
• We are ADDING 6pm Scholastic training slots on Tuesday and Thursday
• We are REMOVING our Scholastic Tuesday and Thursday 3:45 time slots
• The order and distribution of the themed Scholastic classes has changed to better suit our current group of athletes enrolled in our Scholastic Sport Performance Training (please see below)

Jump Squats: 3 x 8
DB Row: 3 x 8 ea

Turkish Getups: 2 x 8 ea

As many rounds as possible in 10 minutes:
40m KB Straddle Walk
20 Pushups
40m Run
20 Rocket Jumps

For cumulative rep count
Back Squat: 4 x failure with bodyweight
rest 3’
Follow each set with max pullups
rest 3’

Row:
5 x 1’ on / 1’ off

We’ve got just 7 days left in our March iPad giveaway. The current leaders in rank order are:

• Edwin Beale
• Gio Sanchez
• Santosh Murki
• Will Humphrey

Check out the link above to find the rules.

Beginning the last week of March (starting the week of March 28th), we will be implementing an updated schedule for our Scholastic Sport Performance classes. The new schedule has several important changes:

• We are ADDING 6pm training slots on Tuesday and Thursday
• We are REMOVING our Tuesday and Thursday 3:45 time slots
• The order and distribution of the themed classes has changed to better suit our current group of athletes enrolled in our Scholastic Sport Performance Training (please see below)

There are still 11 available training sessions available and we hope that the addition of 2 later evening sessions will make training more convenient for our dedicated athletes. The updated schedule with changed session times, and changed order and distribution of themed day is below.