Power Clean + Front Squat: 6 x 1 + 1 on the minute
OH Squat: 4 x 4
For time, 35, 25, 15, 5 of the following with 300m run between each round (20 min time cap):
KB Swing (24 kg for men, 16kg for women)
Pullups
Burpees
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Increased muscle mass may lower risk of pre-diabetes
We’ll be adding some daily fitness, performance and nutritional tips to all of our CrossFit - Performance Fitness WOD postings. We know many don’t have the time to sort through everything that’s out on the web so we’ll act as a filter for relevant content that we think might be useful for you.
Single Arm KB Swings 4x10 ea arm
Squat: 4 x 4
Sparta 300: (100 Super Burpees 100 V-Ups 100 Pullups) Do it for Sparta!!!
*3 Jumping Pullups = 1 Pullup
*Exercises must be done in order and all reps must be completed before moving to the next
This is our third time doing this workout. So far just 4 people have been able to complete it….will you be the next!
5 Sets on the minute of 10 KB Swings & 5 Pullups (or more if coach prescribes)
Front Squat: 5, 4, 3 x 3
DB Push Press: 5 x 4
Complete as fast as possible:
40m Walking Lunges
40 Squats
40m Run
40 Pushups
40m Walking Lunges
40 V-Ups
40m Run
40 Burpees
Single Arm DB Snatch: 4 x 3 ea
Reverse Lunges: 3 x 10 ea
Partner Leg Toss: 3 x 15
As many rounds as possible in 15 minutes
3 Weighted Pullups (10 lbs)
7 Deload Pushups
11 Goblet Squats (16kg women; 24kg men)
If you haven’t been able to tell, we’re gearing up for a strong attempt at “Cindy” (5-10-15 reps of pullups, pushups, squats respectively) by doing alternative methods of addressing the specific exercises. The set of exercises works every major muscle group in the body and is a favorite of Cary CrossFit.
Turkish Getups: 4 x 6 ea side
Weighted Pullups: 5 x 4
Complete 10 rounds for time:
3 Burpee Pullups (anyone over 5’10” use high pullup bars)
3 Squats (176 lbs for men; 132 lbs for women)
3 Burpees
3 De-Load Pushups
Turkish Getups: 4 x 6 ea side
Weighted Pullups: 4 x 4
Complete 10 rounds of: (12’ Time Cap)
3 Burpee Pullups (anyone over 5’10” use high pullup bars)
3 Squats (176 lbs for men; 132 lbs for women)
3 Burpees
3 De-Load Pushups
OH Squats: 4 x 3
Floor Press: 4 x 4
Pullups: 4 x 10 (those who are able should attempt chest-to-bar pullups)
Partner Challenge:
3 minutes at each of the following stations for cumulative rep count-
Tire Flip for cumulative count (partners can flip together or separately); only teams with 2 women can use the light tire
Prowler Sled Push with green plates (25m = 1 count); women use high push bars, men use low push bars
Tire Flip for cumulative count (partners can flip together or separately); only teams with 2 women can use the light tire
Farmers Walk (25m of walks =1 count); 16kg KB for women, farmers walk handles + 10 kg plates for men
Yoke Push (25m = 1 count)
**Odd man out doubles rep count
....since we didn’t do any metabolic conditioning yesterday we’ll do a longer team metcon workout today
Power Cleans: 2 x 3; 3 x 2
Repetitive Squat Challenge: 8 x 3 on 90 sec interval….score is the sum of the load on your 5 highest sets
Lunges: 3 x 6 ea
Hindu Pushups: 3 x 10
....as usual we’ll start with power / explosive work and move to some strength work. We won’t be doing any metabolic conditioning today so the idea is that you lift as heavy as possible on the squat challenge. Work up to a decent weight quickly and try to sustain a high average for your 5 best sets.
Thrusters: 4 x as many reps as possible with 88 lbs (men) / 66 lbs (women) in 30 seconds; rest 2’ between sets
Strong Man Fun (tire flipping, sled pushing, yoke carrying) for 20 minutes
As many rounds as possible in 12 minutes:
Pullups 3
Pushups 7
Squats 12
300m run
