Cary CrossFit

Power Snatch: 7 x 1 on the minute

“Liza” (ascending squat workout)....Ascending Squat Workout (to do the workout as prescribed….you must weigh in on our scale without shoes and then place your weight on the bar)...then on the minute, do as many sets as possible in the back squat….do 1 rep first minute, 2 reps second minute and so on until you cannot meet the required reps in the minute. Score = rounds + reps. ALL squats in the set must be below parallel to count towards the rep count. You have the option of opting out of the weigh-in and using less weight but your performance will be asterisked.

Static Bar Hang: 3 x 30 seconds with technique to challenge
Chinnies on coaches call: 3 x 12 ea

Resisted walks: 5x30m

Squat:10,9,8,7….1
Pullups: 10x10

For cumulative rep count…
45 second calorie row
45 second deload pushup
45 second hurdle facing burpees
45 second MB setup
45 second goblet squats (24kg/16kg)

Take 45 seconds rest between each exercise

Power Clean: 5x2

Front squats: 4x5
Push Press: 4x3

3 rounds for time:
4 dead lifts (176/132)
8 pull ups
12 weighted v-ups (5kg/4kg)
16 burpees
40m of 3 legged dog walk (20m on R, 20m on L)
300m run

Athletic Lab hosted its first Olympic weightlifting meet on January 28th. Forty competitors from around the Southeast competed in the Snatch and Clean & Jerk. The meet was sanctioned by USA Weightlifting and several athletes posted nationally competitive marks in their respective age and weight classes. Athletic Lab’s Mike Young won top male lifter.

Single Arm KB Swing: 5 x 8 ea

Split Squats: 3 x 6 + 6
Paralette Pushups: 3 x 5

Everyone starts with 6 rounds on the minute of
5 Pull-ups
10 Push-ups
15 Squats
at the end of the last round we do the following for cumulative rep count…
30 seconds of Pullups followed by 30 seconds rest
45 seconds of Pushups followed by 30 seconds rest
1 minute of squats

If you can’t get through the 6 buy-in rounds you’ll receive an asterisked score

Single arm DB snatch: 4x3 ea

Wide stance squat: 3x10
Static Bar hang: 3 x hold to failure

Team Challenge:
For time…
Buy-in & Cash-out: 300m run w/ MB (one MB per team, team decides who carries..both partners MUST run together)
150 total reps of rocket jumps
150 total reps of deload pushups (or regular pushups for women)
150 reps of squats

Only one partner can do ‘counter’ reps at a time. While one partner works, the other partner rests. Trade off whenever you want and as often as you want.

Kettlebell swings: 5 x 20 sec with 1’ off

Strongman Medley…15 minutes of unstructured but continuous use of strongman ‘toys’

For time, perform 3 rounds of
4 Back squats (176 lbs / 120 lbs)
4 weighted deload pushups (15kg / 5kg)...you’ll have to load it yourself
20 body weight squats
20 pushups

For 10 minutes on the minute, perform 1 front squat rep and 10 pushups (front squats go up each set)

Single arm overhead DB lunges: 4x10 ea (hold the db overhead in one hand and perform 5 lunges on each side and then switch hands)
V-ups: 4x10

“McPhee” for time
8 rounds of 5 pull ups and 7 super Burpees with a deload

Overhead Squat: 5x3

2’ Pushup Test

4x6 Barbell Thruster (use a challenging weight)
4x6 weighed pull ups (use a challenging weight)
4x12 Kettlebell Swings (use a challenging weight)

For as many rounds as you can sustain, perform 5 Burpees, 5 plate thrusters (20kg for men, 15 kg for women) and a 40m (20m up and 20m back) run on a 40 second interval.

This Saturday (January 28th), Athletic Lab is hosting our first Olympic Weightlifting competition. As a result, all Saturday classes will be cancelled. We apologize for the inconvenience. If you are interested in watching the competition admission is free. To make up for the lost classes, we will be holding a CF / Performance Fitness class on Sunday at 2pm. No reservation is required.