Cary CrossFit

Deadlift: Speed or for Load 7 x 1

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
Deload pushups: hands placed DIRECTLY under the shoulder, 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, knees must be FULLY locked out during the entire pushup set and never make contact with the ground. (non-RX for knee pushups or inch worming). Encourage quad contraction to keep the knees off the ground.
Suggested modification (for non-RX performance): Lighter KB and / or reduction of reps.

4 x 2” to do as much of Cindy as possible (5 pullups, 10 pushups, 15 squats), start 2nd, 3rd…set if possible; 2” rest between sets

4 x 20 sec. KB Swing

3 x 4-6 Climbing Pull-up
3 x 12 Hollow Rock

WOD (15-minute cap)
6 Rounds for Time:

20m Walking Lunges
20 BW Squats
20m Bear Crawl
10 Pushups

5’ Jog
Walking Stretch Series

For as long as possible: Rounds where you start with 25 burpees and then run 400m. The round MUST be completed in 3’. If you DO NOT complete the round in the allotted time, sit out one complete round and then hop back in with 5 less burpees. Continue this until the last person is completed.

When everyone has failed to finish an interval in the allotted time, do the following:
4 sets of 20 squats, 20 pushups and 10 pullups

3 Step Back Squat 4x3

Weighted Pushups 3x10
Inverted Row 3x15

AMRAP 20’
300m
5 thrusters (50kg/30kg)
10 pull ups
10 rocket jumps
10 KB swings (24/16kg)

Power Clean - 5 x 2

Squat - 4 x 5
DB Shoulder Press - 4 x 8

AMRAP Circuit - 5 x 4 stations (0:30 work intervals/0:30 rest/transition intervals)

KB Swing (24 kg/16 kg)
Strict Pull-up
Standard-width Pushup
MB V-up (5 kg/4 kg)

Note: Participants change stations after each work interval.

Power Clean: 30 x 1 on 30 second interval @ 70% of clean max

Drop Snatch (Heaving Snatch Balance): 4 x 2

4 Rounds for time (use start stagger if necessary)
Dead Lift: 2 reps (286 lbs / 198 lbs)
Ring Dips: 10 reps (elbow must be higher than shoulder at the bottom and arm go to full extension)
Back Squat: 4 reps (242 lbs / 176 lbs)
Ring Dips: 10 reps

“Zombie Apocalypse”

Resisted Run - 5 x 40m
(Train to outrun zombies…or other survivors.)

AMRAP Circuit - 2 x 5 stations (1:00 work intervals/0:30 rest/transition intervals)

Calorie Row
(Train to escape a zombie-infested beach/shoreline.)

Standard Hand-Placement Deload Pushup
(Train to fend off a ravenous zombie or force a door closed.)

Rocket Jump
(Train to reach a low-hanging branch or the bottom rung of a fire escape.)

Sledgehammer Strike
(Train to kill a zombie or break down a door.)

KB Farmer’s Walk - 20m segments
(Train to carry food, water, and ammo.)

Zombie Escape Run (“Graduation Exercise”) - 4 x 300m (2:30 to complete run/rest)
Everyone starts as a survivor. Those runners finishing in the bottom 25% (round down) of the first round are infected and join the ranks of the zombies. Zombies must perform 5 penalty burpees in the round that they are infected and at the end of subsequent rounds. Zombies remain zombies throughout the remaining rounds. The same number of survivors become infected and join the zombie ranks in the second and third rounds based upon where they finish. In the final round, survivors get a 10-second head start. If a survivor finishes behind a zombie in the final round, the survivor is infected and must join the zombies for five penalty burpees.

4 x (10 Jumping Jacks, 10 Leg Swings ea side, 20 Mtn Climbers, 10 Arm Circles)

In 20 minutes, complete as many laps of AL as possible at semi-random intervals (30 sec - 2”) the coach will call out “Burpee Time” at which point you will stop where you are and do 12 Burpees

KB Complex: 5 sets for each person (10 KB High Pulls, 10 KB Swings, 10 Goblet Squats)

3 x 12 Shoulder Bridge
3 x 24 Chinnies

Power Snatch: 6 x 2

Front Squat: 5 x 3
Wide Grip Pullup: 5 x 8-12

1’ on / 30” off (2 rounds) Cumulative rep count
•Jump rope contacts (double unders allowed)
•Pushup on medicine ball to MB release at top (20lb/14lb)—basically like a burpee but instead of jump you have to take the MB up with you and release at top and repeat.
•farmers walk (24kg/16kg) 10m = 1rep (cones will be placed on the carpet)
•Back squat (60kg/40kg)

Squat: 5 x 5

Standing Press: 4 x 5
KB Upright Row: 4 x 6-10

3 rounds for time:
400m
10 pullups
12 standard grip weighted pushup (10kg/5kg) (hands in line w/ shoulder)
16 Dynamax ball side power toss into wall (8 ea side)