Tuesday’s WOD/ February 16th

CrossFit Uncensored – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run
*early/late class row

Mobility & Dynamics

Trainers Standard

Skill Work

*work on rope climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

CAT ONE/TWO:

Sisson

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

Metcon (AMRAP – Rounds and Reps)

CAT THREE:

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run
The intermediate athlete may do this workout as written with the exception of the weight vest to ensure the intensity stays high. Strive to achieve a round every two minutes or less for the full 20 minutes.

Metcon (AMRAP – Rounds and Reps)

CAT FOUR:

Complete as many rounds as possible in 20 minutes of:

Rope lock-off, 5 reps

5 burpees

200-meter run
The rope climb has been changed to a lock-off to help the beginner learn the technique of climbing a rope. To perform the lock-off, grab the rope at arms length and lock the feet in using the full wrap or half wrap technique in the above video. A quick release of the feet and tap of the floor is required for each rep. During the burpees squeeze the stomach tight when pushing off the floor.

Mobility

Foam roll out legs/ back