Monday’s WOD/ February 15th

CrossFit Uncensored – CrossFit

Warm-up

3 Rounds *20 Second Stations: (No Measure)

Jumping Jacks

PVC Overhead Squats

Arm Forward Jumping Jacks

Mobility & Dynamics

Trainers Standard

Connectivity

Trainer set up three stations/Rotate athletes:

Thoracic Spine Stretch – Use a 45# barbell and a foam roller.

Deep Couch Stretch – 10 sec hold each leg x 3

Hawaiian Squat Hold – 5 sec hold each leg x 3

Metcon (Time)

CAT ONE/TWO

4 rounds for time of:

115-/80lb. overhead squats, 20 reps

30-/24 inch box jumps, 20 reps

Metcon (Time)

CAT THREE:

4 rounds for time of:

95-lb./65-lb.* overhead squats, 20 reps

24-inch/20-inch* box jumps, 20 reps
The load and box height are reduced so that each round can be completed under 2 minutes. Reduce the reps if unable to meet this time domain after the first round. The hip crease must pass below parallel at the bottom of the squat. At the top, squeeze the glutes and legs to ensure the hips have fully extended. Use this same technique at the top of every box jump before coming off the box to begin the next rep. If the athlete can complete 20 reps of overhead squats unbroken at 115-lbs/75-lbs* it is appropriate for them to attempt this workout at the original weight.

Metcon (Time)

CAT FOUR:

4 rounds for time of:

65-lb./45-lb.* overhead squats, 14 reps

20-inch/14-inch* box jumps, 14 reps
The load, reps, and box height have been reduced so the workout can be completed in under 10 minutes. During the overhead squats, keep the arms straight and press the shoulders up during the entire movement. When executing box jumps, ensure the hips fully extend by standing up all the way before coming off the box to begin the next rep.

After Party

(If there is time)

400m Run (Time)

Max Effort 400m Run