CrossFit Charlotte

General Warm Up
2 Rounds
15 Banded pull aparts
15 Upright pulls
15 Overhead press
Then review push jerks (progressions)
Specific Warm Up
Every 2 Minutes for 5 rounds
3 Push jerks
*Add load each time and determine working load
Workout of the Day
12 Minute AMRAP
RX+
3 Body Weight Jerks
1 Rope ascent, 15'
RX
3 ⅔ Body Weight Jerks
1 Rope ascent, 15'
Scale
3 ½ Body Weight Jerks
1 Rope ascent, 15'
Cool Down/Bro session
With DB's 3 Rounds
Front, lateral and rear DB flyes.
10 reps each

General Warm Up
500/400-meter row
Then 2 rounds of:
15 squats
15 Push-ups
15 Ring rows
Then review DB hang squat cleans. Warm up to workout load. 3X5 increase load each time.
Then 1 round of: 100-meter row
5 DB hang squat cleans
Workout of the Day
Every 2 minutes for 10 rounds
250/200-meter Row
10 DB hang squat cleans, 35/25 lb.
Scale to 200/150-meter
Scale loads 30/20, 25/15
*should not take more than a :90 effort
Cool Down/Bro Session
Tabata push-ups, 8 rounds. 20 work, 10 second rest.
RX+ deficit
Rx standard PU
scale as needed

CrossFit Charlotte is hosting CrossFit Gymnastic Seminar on the weekend of the 17-18 of February 2024. Register at: https://birdbox.regfox.com/tgc-charlotte-nc

General Warm Up
2 rounds:
1 minute row
1 minute pvc rack rotations
Then…
2 rounds:
10 hang power cleans
5 burpee
Then…
3 rounds building to workout loading:
6 calorie row
4 lateral burpee
2 hang power clean
Workout of the Day
35 minute amrap, “you go / I go”:
15/12 calorie row
12 lateral burpee over rower
9 power clean, 135/95 lbs
*if you can not perform a round in under 2 minutes, modify to 12/9 calories - 9 lateral burpees and 9 power cleans at 95/65 lbs.
Cool Down
3 minute wall v-sit
2 minute hip stretch, each side

General Warm Up
6 minute amrap:
10 alternating box step up
5 inchworms
20 second bar hang
Then…
Review wall walk and box jump
Then…
3 rounds:
3 box jump
20 seconds farmers hold
1 wall walk
Workout of the Day
20 Minute AMRAP
8 Box jumps, 30/24"
4 farmers carry, 2x70/2x50 lbs / 50'
2 wall walks
RX is 24/20 in and 50/35 lbs
*athletes must set the dumbbells down at every 50 ft rep of the farmers carry.
Cool Down
2 minute kneeling forearm stretch
2 minute box pigeon stretch, each side
2 minute mid back foam roll

General Warm Up
2 rounds:
1 minute of bike calories
1 minute of rack rotation stretches
1 minute of scap pull-up
Then…
3 rounds:
10 air squat
8 push press
6 kip swing
Then…
review thruster and pull-up
Then…
5 calorie bike
5 pull-up
5 thruster
Workout of the Day
10 rounds for max reps:
:20 barbell thruster, 45/35 lbs.
:10 Rest
:20 kipping pull-up
:10 Rest
:20 echo bike calories
:10 Rest
*modify to ring rows and 15/10lb dumbbells for thruster
Accessory
For quality:
50 strict toes to bar
30 kettlebell jefferson curl
Cool Down
1 minute pigeons stretch, each side
1 minute couch stretch, each side
1 minute of pvc pass through for quality

General Warm Up
3 rounds:
10 pvc pass through
10 alternating spiderman lunges
50 single unders
Then…
Coach led for 2 sets:
7 sn**ch deadlift to mid thigh
7 sn**ch deadlift + shrug
7 muscle sn**ch
7 hang power sn**ch
7 power sn**ch
Then…
2 rounds:
5 power sn**ch
10 double under
Sn**ch Session
Every minute for 10 minutes:
1 power sn**ch
Workout of the Day
10 Minute AMRAP
30 double under
10 sn**ch, 75/55 lbs.
*modify to 65/45 lbs or 45/35 lbs
Cool Down
1 minute calf stretch, each side
2 minute bar hang for recovery
2 minute seated forward fold stretch

We’re hosting the April 20, 2024 Festivus Games Individual and 3-Person Team competition! So, grab your besties and jump in!
The first five registrations save $15 off registration!
WHAT: Individuals and 3-Person Teams (MMM and FFF)
WHEN: April 20, 2024
DIVISIONS: Novice, Intermediate & Masters 45+. No pure Rx and no fire breathers allowed.
Festivus Games, since 2011, is a competition for “the rest of us” - for the 95% of athletes who aren’t pure-Rx firebreathers. When you compete in the Festivus Games you can expect to be challenged but when you see our WODs you’ll finally be able to say “I can do that!” You can also expect to have a lot of fun! With your boxmates, you will sweat, laugh, cheer and compete.
The WODs will be released soon! Get more info here: https://festivusgames.com/info/335/ or go to profile and register.

Bring a friend week, January 8-12. If your friend decides to stay the rest of the month, you enter a drawing for one free month. Change someone’s life!

Let’s have a conversation. The bridge between fitness and health is NUTRITION. This Saturday, January 6, following the 9am class. Nutrition is our most powerful factor effecting our lives and you have control.

General Warm Up
3 rounds:
20 alternating supine scorpion leg swings
20 alternating plank shoulder taps
Then…
2 rounds:
20 banded good mornings
20 banded strict press
Then…
1 round:
20 russian kettlebell swing
20 push-up
Then…
Review deadlift and strict pres, 7 minutes to build
Workout of the Day
Every 4 minutes for 7 sets:
2 strict press
2 deadlift
*score is all 14 weights lifted added together
Cool Down
1 minute band lat stretch, each side
2 minute supine twist, each side
1 minute wall hinge

General Warm Up
2 Rounds
1-minute row
1-minute samson stretch, rt/lt
1-minute V-ups
Then review GHD sit-ups
Workout of the Day
3 Rounds of:
40 GHD sit up
Row 30 Calorie
Lunge 200 meter
Cool Down
2-minute couch stretch
1-minute cobra stretch
1-minute child pose

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General Warm Up
2 Rounds
1-minute Bike
1-minute Ski
Then
2 Rounds
10 Wall squat therapy
10 Push-ups
10 Kip swings
10 Knee to waist
Workout Of The Day
For time, split the work as desired:
150 calorie bike erg
100 kettlebell goblet step ups, 53/35 lbs / 20in
50 toes to bar
100 burpee pull-up
50 toes to bar
100 kettlebell goblet step up
150 calorie ski erg
Cool Down
5 Minutes
Couch stretch
Pigeon stretch
Child pose

Warm up
2 Rounds
10 Banded:
1-Pull apart
2-Press
3-Upright row
Then: 3 Rounds, 20/10 work/rest
1-Static handstand
2-Ring support
3-Plank shoulder taps
Then: Spend 10 minutes on HSPU, ring dips and push ups
Then: 10 reps each before workout.
Workout
“JT”
For time:
21-15-9 reps of,
Handstand push-up
Ring dip
Push-up
Accessory
For quality: 3 rounds
20 Hip extensions
10 Back extensions
5 Hip/back extension
Cool down
Foam roll:
Upper back and lats

Warm up
Run 500-meters
Then 2 rounds of:
12 Ring pulls
12 Kip swings
12 Alternating groiners
Then review pull-ups and sit-ups
Workout
RX+
3 Rounds
Run 600-meters
30 Pull-ups
60 Abmat sit-ups
RX
3 Rounds
Run 500-meters
25 Pull-ups
50 Abmat sit-ups
Scale
3 Rounds
Run 400-meters
20 Pull-ups or assisted
40 Abmat sit-ups
Cool down
3 Rounds
15 Bent over rows, 45/35 barbell
15 Upright rows
15 Banded tri's

General Warm Up
3 Rounds
1-Minute Bike erg
1-Minute ski erg
Then
With BB 2 round of:
5 Deadlifts
5 Hang cleans
5 Shoulder press
5 Push press
5 Clean & jerks
Workout
Every 2 1/2 minutes for 10 sets:
1 clean and jerk
Cool down
5 Minutes
Cobra stretch
Sit and reach
Pigeon stretch

Warm up
5 Minutes
10 Banded pull apart
10 Banded high pulls
10 Banded presses
Then
Review SDHP, Wallball
Then:
10 SDHP
10 WB shots
Workout
For time:
RX+
21-18-15-12-9-6-3 reps of,
Sumo deadlift high pull, 95/65 lbs
Wall-ball shot, 20/14 lbs to 10/9 ft
RX 75/55 lb. SDHP, 16/10 lb. WB
Scale as needed
Accessory
Tabata max box jumps
RX+ 12"
RX 6"
Scale 45 plate
Score lowest accomplished
Cool down
Banded shoulder stretch, coach's choice.

Warm up
Row 200/150 meters
Wall therapy
5 Inch worm pushup
Row 200/150 meters
Banded knees/toes
5 inch worm pushup
Then find BW squat and DB bench load or modified working load
Partner WOD
10 rounds, every 5 minutes
RX
500/400-meter row
11 body-weight back squats
11 DB bench press, ½ body-weight
Rest with remaining time
Cool down
Wall splits, 2 minutes
Banded hammies, 1 min. each

Who do we know in North Carolina?! 👀 CrossFit Charlotte will be hosting the Festivus Games on April 20th, 2024!!

You can register by clicking https://festivusgames.com/info/335/ today!

Warm up
2 rounds:
1 minute bike
1 minute kettlebell deadlifts
Then…
2 rounds:
1 minute of sprawls
1 minute of air squats
Then…
2 rounds:
10 russian swings
5 burpees
Then…
1 round each:
7/5 calorie bike
5 kettlebell goblet squat
5 kettlebell swing
5 burpee pull-up
Workout of the Day
1-Deadlift, 345/240
2-Muscle up
3-Toes to bar
4-Jump over the box
5-KB swings, 32/24 kg
6-DB alt. sn**ch, 70/50 lb
7-Burpee to target
8-DB box step ups, 70/50 lb
9-GHD WB sit-up 20/14 lb
10-Goblet squat, 32/24KG
11-Slam ball, 50/30 lb
12-Calories Echo
*Modify to:
Deadlift, 275/185 or 225/155 or 185/125
Dumbbell, 50/35 or 40/30 or 35/25
Kettlebell, 24/16kg or 16/12kg
Muscle up, chest to bar or kipping pull-up
Medicine ball GHD, 14/10 or unloaded)
Cool down
2 minute supine twist stretch, each side
3 minute frog stretch

What do you get when you join a CrossFit gym? Imagine what you could do if you were in the best shape of your life — not just on the outside, but also inside, where it matters most. Imagine the adventures you could have. The obstacles you could hurdle. The confidence you’d build, the lives you’d touch. The years you’d have. We’ll do you one better than make-believe. 🎙️ @nicole.carroll Find your local CrossFit gym at CrossFit.com/map #CrossFit #Motivation #Inspiration #Health #Fitness

Warm up
2 rounds:
1 minute of rowing
1 minute of shuttle runs
Then…
25 ft samson lunge stretch
25 ft hamstring toe touch
25 ft frankenstein
25 ft quad stretch + reach
25 ft knee hug
25 ft heels
25 ft toes
25 ft high knees
25 ft butt kicks
Then…
1 round:
3 shuttle runs
15/10 calorie row
Workout
2 minutes of work/2 minutes of rest for 6 sets:
5 shuttle runs, 50 ft
max calorie row in remaining time
Accessory
Accumulate 1 minute in an L-sit, for time
Cool down
2 minute kneeling hip stretch, each side
2 minute lax ball arch roll, each side

Warm up
3 rounds:
10 band pass through
10 band pull apart
10 band upright row
Then…
3 rounds:
10 barbell muscle clean
20 alternating plank shoulder tap
Then…
Review static holds, power clean and ring push-up then spend 5-7 minutes building to your workout load for the power clean.
Skill work
Every 3 minutes for 4 sets:
20 second handstand hold
20 second ring support hold
20 second plank
Workout
For time:
42 ring push-up
21 power clean, 155/105 lbs
30 ring push-up
15 power clean
18 ring push-up
9 power clean
Cool down
2 minute doorway pec stretch, each side
2 minute seated forward fold stretch

We’re hosting the April 20, 2024 Festivus Games Individual and 3-Person Team competition! So, grab your besties and jump in!

The first five registrations save $15 off registration!

WHAT: Individuals and 3-Person Teams (MMM and FFF)

WHEN: April 20, 2024

DIVISIONS: Novice, Intermediate & Masters 45+. No pure Rx and no fire breathers allowed.

Festivus Games, since 2011, is a competition for "the rest of us" - for the 95% of athletes who aren't pure-Rx firebreathers. When you compete in the Festivus Games you can expect to be challenged but when you see our WODs you'll finally be able to say "I can do that!" You can also expect to have a lot of fun! With your boxmates, you will sweat, laugh, cheer and compete.
Register at: https://festivusgames.com/info/335/

Warm up
3 sets:
10 I-Y-T change plate or crossover symmetry
10/7 calorie standing bike erg
Then…
3 rounds:
5 empty barbell strict press
10 alternating samson lunge stretches
Then…
Review overhead barbell lunge and take 5-8 minutes building to starting load
Workout
Every 4 minutes for 5 sets, for max load:
12 overhead walking lunge steps
Cool down
2 minute pigeon stretch, each side
2 minute wall hinge stretch

Warm up
3 rounds:
1 minute of single unders
1 minute of band good mornings
Then…
2 rounds:
5 inchworm + push-up
10 ring row
10 double under
Then…
Review devils press and pull-up
Then…
10 alternating dumbbell sn**ch
5 burpee
5 pull-up
3 devils press
Workout
20 minute amrap:
4 devils press, 2x50/2x35 lbs
8 pull-up
32 double under
Cool down
2 minute wall figure 4 stretch, each side
1 minute kneeling forearm stretch
1 minute calf stretch

Warm up
3 rounds:
1 minute bike erg
1 minute ski erg
Then…
2 rounds:
10 hanging knee raise
10 bootstrap squat stretch
Then…
1 minute of back rack elbow rotations
10 ½ range ghd sit-ups
Then…
3 rounds:
7 front squats, building to workout weight
5 ghd sit-ups
Workout
2 rounds for time:
50 ghd sit-up
25 front squat, 135/95 lbs
Accessory
1:00 on/2:00 off for 5 sets:
rope climbs
*amrap for experienced athletes, practice for inexperienced athletes.
Cool down
2 minute cobra stretch
2 minute couch stretch, each side