Cary CrossFit

Strength WOD: 3 exercises (10 minutes each to find a max)
Power Clean
Rest 2 minutes
Standing Press (no legs)
Rest 2 minutes
Squat

A coach MUST see your max attempt or ‘it didn’t happen’
Your score = your total of the 3 lifts

8’ AMRAP
12 Drop Squats (must open hip completely at top and touch ground at bottom)
6 Pullups
6 Burpees

The following schedule additions will take effect on Thursday, May 31st:

• 11am Tuesday/Thursday CrossFit Pink will now become a co-ed Performance Fitness/CrossFit class.
• An additional Performance Fitness/CrossFit class will be held on Thursdays at 7pm.
• Olympic Weightlifting will be moved from Thursdays at 7pm to Fridays at 8pm

We hope these changes will accommodate all and make it easier for everyone to find a time that fits their needs.

Speed Deadlift: 8 x 2 on the minute

Double WOD!

Katie: (for time: 21, 15, 9 reps of KB swings and Deload pushups)
Start with 21 reps of KB swings and deload pushups before moving down in reps
Equipment needed: Kettlebells, timer
Women: 16kg KB; Men: 24kg KB
KB swings: KB needs to go to eye level (ASTERISK for lower than RX weight)
Deload pushups: feet in contact with floor the entire time (even at the bottom), hands off floor at bottom, elbows locked out at the top, body moves a single unit- NO ‘inch worming’ or pushing off the floor with the thighs. (ASTERISK for knee pushups or inch worming). Encourage quad contraction to keep the knees off the ground.
Suggested modification (for * performance): Lighter KB and / or reduction of reps.

5 rounds for time:
40m Walking lunges with hands on head
20 Pushups
40m Run

Long Block Run Warmup: Down to Cary Pkwy and back with fastest looping back

21 minute AMRAP:
300m Run
16 Jane Fonda High Kick Jumping Jacks (R foot touches R hand on rep one; L foot touches L hand on rep two…)
8 Pullups

At minute 6, minute 12 and minute 18 coach will yell to do 15 Burpees on the spot wherever you are

Only full rounds count!

3 x 30 seconds of as many pushups as you can do
3 x 20 Extended Rocks

Single Arm DB Snatch: 4 x 3 ea

Squat: 6, 5, 4, 3 x 3
Weighted Pushup: 12, 10, 8, 3 x 6

Using a random start position, each person goes through the following 3 times for cumulative rep count (90 sec work, 1’ rest):
Calorie Row
Lunge Jumps
Push Press (55lbs / 75lbs)...arms MUST lockout with ears in line with the arms at the top for the rep to count
Goblet Squats (16kg / 24kg)

KB Complex: 6 reps of each (High Pull, Swing, Goblet Squat) for 6 sets

Lunges: 2 x 8 ea; 2 x 6 ea (go as heavy as technique permits)
Chest to Bar Pullups: 4 x 8

As many rounds as possible in 12 minutes:
6 Pullups
12 Deload Pushups
18 KB Swings

Power Clean: 5 x 3

5 x 20m Sled Push w/ ~1’ rest
4 x 20m Resisted Run w/ ~1’ rest
3 x 20m Sprint w/ ~1’ rest
2 x 300m Run w/ ~2’ rest

Sparta for time
100 50 Super Burpees
100 50 V-Ups
100 50 Pullups

Chest must touch the ground and Knees must not touch the ground on super burpees. Jump must be made with hands overhead and hips fully extended.

V-Ups must maintain straight legs and finger tips and heels must gently kiss the ground at the rep start position.

Pullups must go to full extension.

Athletic Lab coach and athlete, Eric Broadbent, represented the United States and placed 2nd in the Pan-Am Combined Event Championship in Ottawa, Canada with a score of 7,498. Eric was the top American in the competition and placed behind only Cuban, Jose Mendieta Velazquez. Broadbent led after day one with a score of 4322 points. He won 4 first day events (100m, long jump, high jump and 400m).

Behind Neck Split Jerk: 10 x 1 (when it’s heavy, drop, unload, and clean back to rack…that’s part of the workout!)

6 rounds as fast as possible..
6 Overhead Squats (60kg / 40kg)
40m Bear Crawl
40m Walking Lunge

Partner Leg Toss: 2 x 15
Glute-Ham Raise: 2 x 8

Power Clean: 5 x 2

Overhead Squat: 5 x 4
Chinnies: 4 x 24

Complete 5 rounds for time:
200m Run
Goblet Squats 15 reps (24kg / 16kg)
Deload Pushups 15 reps
Tire Jumps 15 reps