Cary CrossFit

Tire Flips 5x5
Sledge Hammer Strikes 4x6 ea. side

Pistol Squats 5 x 6
Weighted Deload Pushup: 4 x 7

3 Rounds for time…
300m run
20 Rocket Jumps
15 Pullups
10 Super Burpees

15min Jog on Greenway

Dynamic Stretches

Hill Runs
6x 50m Sprints w/ 60” rest
3x 100m Sprints w/ 90” rest

3 Rounds 20"on / 20"off
Alt. Lunge Jumps
Extended Plank
High Mountain Climbers

Box Jumps 4x5

15 minutes to find Back Squat Max

Back Squat 4x4 @ 75% of new max
Diamond Pushups 3xChallenge

Rx
For time…
30, 24, 18, 12, 6 of
KB Swings (24kg/16kg)
Hurdle Hops
AB Mat Situps
Burpees

Rx+
For time…
5 Deadlifts before each round (100kg/60kg)
21, 15, 9, 3 of
Handstand Pushups
KB Swing (32kg/24kg)

5’ Handstand Walk Practice
5’ Double Under Practice

10’ Power Clean daily max then…

6x1 on the minute at 80% of daily max

3-Step Squats 5x3
BB Shoulder Press 5x5

For Time…
Buy In: 5 Power Cleans (90kg/45kg)
4 Rounds
10 OH Squats (60kg/30kg)
15 Chest to Bar Pullups
20 Super Burpees to Box Jump
Cash Out: 100 Double Unders

Hang Clean + Front Squat 6x1+3

Lateral Lunge 5x6
Heavy KB Swing 5x10

Rx
4 rounds for time                      
200m run
15 Goblet Squats
10 Pullups
15 V-Ups
10 Deload Pushups

Rx+
5 Rounds for time
1 Clean and Jerk (90kg/45kg) (feet need to come together if you split jerk)
10 Handstand Pushups
10 Box Jumps (24”/20”)
300m run.

Speed Deadlift: 6 x 2 on the minute

“McGhee”
For time….150 reps any way you want it of Burpees and Pullups

Heavy Sled Push 5x20m in between each set perform 15 Hollow Rocks

Power Clean 6x2

DB Thrusters 4x6
Inverted Row 4x10-12

Rx
2 rounds for cumulative rep count
60"on / 30"off
Calorie Row
Hurdle Facing Burpees
Plate Thrusters (20kg/15kg)
Deload Pushups

Rx+
4 rounds for cumulative rep count
60"on / 30"off
Back Squats (80kg/45kg)
Chest to Bar Pullups

Power Snatch: 5 x 2 (light and fast)

Kelly: (50, 40, 30, 20, 10 reps of Squats, Pushups, V-ups); time cap 25’
Start with 50 reps for all three exercises before moving down in reps
Equipment needed: MB on bumper plate for squats, Knocken balls for pushups, yoga mat optional for v-ups, timer
Squats: butt down to MB at the bottom, hips fully extended at the top
Pushups: chest to knocken ball at bottom, elbows fully extended at top (ASTERISK for knee pushups)
V-ups: At top, palms have to hit above knees at the top or hands all the way to the floor. Weight needs to be balanced on the butt at the top, back needs to be off the floor. At the bottom, hands hit floor above the head and feet return to gently touch the ground. Legs straight entire time.
Suggested modification (for * performance): Exercise modification and / or reduce the rep counts.

OH Lunge: 3 x 12 ea
Plate Thruster: 3 x AMRAP in 30 sec

Sidewalk Jog 6min out 6min back

Dynamic Stretch

Sprint Development

For Time…
1100m Run
5 Wall Walks                
900m Run
10 Pullups
600m Run
15 KB Swings
300m Run
20 Burpees

Sled Push for speed 4x20m
Weighted Pushups 4x7

Back Squat 3x10
Partner leg toss 3x12

Rx:
For time…
300m Run
30 KB Swings
30 Pullups
200m Run
20 KB Swings
20 Pullups
100m Run
10 KB Swings
10 Pullups

Rx+:
5 Rounds for time…
15 Back Squats (80kg/40kg)
15 Handstand Pushups