Cary CrossFit

Due to popular demand, we’ll be adding a 6am time slot for our CF-Performance Fitness class. The addition to the schedule will start this coming Wednesday (April 4th). This time slot will be offered on Monday, Wednesday and Friday each week. See you bright and early!

Muscle Up Skill Progression (10 minutes)

Then 5 sets of as many continuous Muscle Ups as you can do (those unable to do muscle ups default to as many pushups and pullups as they can do)

Then we have a 2 part WOD
Part 1
10 minutes to find OH Squat Max (medball depth)

Part 2
as many reps as possible in 10 with 80% of your OH Squat Max

Overhead Squat: 7 x 2
Ab Mat Crunch: 7 x 12

For time…
20m Overhead Walking Lunges (5kg, 4kg)
12 Tire Jumps
20m Run
4 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
20m Overhead Walking Lunges (5kg, 4kg)
12 Tire Jumps
20m Run
3 Rounds of Cindy
20m Overhead Walking Lunges (5kg, 4kg)
12 Tire Jumps
20m Run
2 Rounds of Cindy
20m Overhead Walking Lunges (5kg, 4kg)
12 Tire Jumps
20m Run
1 Rounds of Cindy

Alt Lunge Jumps: 4 x 5 ea

Squat: 3x15
Static Bar hang: 3 x hold to failure

Team Challenge:
For total meters (by 100m intervals)
2 people do a relay for 18 minutes. Each person runs 100m while the other person rests. The person running must carry a medicine ball or weight plate (5kg men / 4kg women). On the exchange, both partners must do 5 burpees before the other partner runs with the medicine ball.  Odd man out runs with a partner and both partners must return before an ‘exchange’ is made.

10’ Out and Back Run on

Stretching

Around building…
2 x 600m on 4’ interval
2 x 400m on 3’ interval
2 x 300m on 2’ interval
2 x 200m on 1’ interval

As many plate thrusters as possible in 4 minutes (20kg for men; 15kg for women)....at the start of each minute, everyone does 20 mtn climbers

Kettlebell swings: 5 x 20 sec with 1’ off

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

For time, complete as many rounds as possible in 12 minutes. Score = Rep Count
20 Burpees
4 Back squats (176 lbs / 120 lbs)
4 weighted deload pushups (15kg / 5kg)...load it yourself

For 10 minutes on the minute, perform 2 front squat rep and 6 clap pushups (weight on the front squats should 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

KB Swings: 4 x 20 sec

Weighted Pullup: 6 x 5
Weighted Pushup: 6 x 5

“Death by Lunges” for cumulative rep count do as many walking reps as possible in 10 minutes with a plate overhead. Men use 20kg, women 10kg. Arms must be fully extended overhead and knee must come within 2” of the ground for the rep to count.

Speed Squats: 5 x 2 (light weight, stand up fast!) on the minute

Sparta “300” (100 Super Burpees 100 V-Ups 100 Pullups) ....exercises will be modified as needed (see instructions below)

*Exercises must be done in order and all reps must be completed before moving to the next

Seated MB Russian Twist: 2 x 15 ea side
Superman w/ MB: 2 x 15

Sparta
———————————-
Must finish 100 reps of one exercise before moving on to the next exercise
Equipment needed: pullup bar, yoga mat optional, timer
Super burpees: controlled pushups movement to the floor (no flopping onto the floor), raise self with a pushup movement- no pushing from the floor with thighs or ‘inch worming’ movement, jump with feet off the floor at the top, hands above the head at the top
V-ups: At top, palms have to hit above knees or hands all the way to the floor. Weight needs to be on the butt. Back needs to be off the floor. At the bottom, hands hit floor above the head. Legs straight the entire time.
Pullups: kipping allowed, any grip accepted. Chin above bar at top, elbows extended at the bottom
Suggested modification (for * performance): None. Done for rep count.

For his winning performance at the USA Track & Field Indoor National Championships, Athletic Lab athlete and coach, Eric Broadbent was recently featured in the Fuquay-Varina Independent. Here’s a clip from the article:

On March 3-4 Eric Broadbent won his first national title as Athlete of the Week by USATF after winning the gold in the National Indoor Track and Field Championships. The National Indoor Championships was held in Bloomington, Indiana, where Eric beat runnerup David Klech by 99 points. Going into the final event of the heptathlon Broadbent had already accomplished five personal bests and achieved an impressive nine second personal best. Eric Broadbent earned a total of 5, 908 points. Eric lives in Apex with his wife Rachel, who is currently a teacher at Fuquay-Varina High School.

You can read the entire article HERE.