Monday’s WOD

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Warm-up

W13: New Warmup (No Measure)

Run 2 Laps in the Rink

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

Metcon (Time)

C1: Competitive Athlete

5 rounds:

30 hip extensions

Handstand walk 50 feet

Lunge 150 feet

C2: Advance

30 hip extensions

Handstand walk 25 feet

Lunge 150 feet

C3: Intermediate

20 hip extensions/ hip bridge

3 handstand walk attempts/ or

3 wall walks

Lunge 150 ft

Hip Bridge Demo:

http://videocdn.bodybuilding.com/video/mp4/38000/38531m.mp4

Wall Walk Demo:

https://youtu.be/Aprh33Qfmys

Lunge Demo:

https://youtu.be/L8fvypPrzzs

*Practice the mechanics of the hip extension prior to starting the workout. The spine should stay rigid with no articulation of the vertebral joints. The full range of motion is to flex the hip to 90 degrees. If unable to achieve that range of motion, go as low as you can without flexing the spine. During the wall walks, walk your feet all the way up the wall to as straight of a body as possible, return in the same manner as you ascended. During the lunge be sure that the knee of the front foot stays over the foot. Stand with hip and knee fully extended before advancing to the next step. If you are unable to complete the 100ft unbroken decrease the distance.

C4: Beginner

10 hip extensions / hip bridge

5 wall walk pike/ or push-ups

Lunge 100 ft

Use the intermediate scale to assess where you are. If you’ve previously completed 125 hip extensions in a workout with sound mechanics consider doing those as rx’d. Wall walk pike is halfway to the wall instead of nose to the wall.

Muscle-Up Challenge

Monday, Wednesday & Friday we will be adding this for you to do as the cool-down. If there is no time left after the WOD. It’s up to you to perform on your own.

A1: MUSCLE UP PROGRESSION 1: RING SWINGS (3 Rounds for reps)

The Swing:

Demo Movement Here:

https://elitetrainingprograms.com/muscle-up-progression/

1. Use a false grip throughout. If you’re having trouble with this, accumulate a few minutes of static false grip holds at the end. It’s especially important for females to put in some extra practice with this if they’re having difficulty.

2. Active Shoulders. Don’t hang on your meat. Your arms should be straight but your scapula should remain pulled back and down.

3. Squeeze your quads and glutes. This will encourage a good hollow position that will allow you to generate maximal power with your hips

4. Point your toes
Week 1: 3 rounds of 10

Week 2: 3 rounds of 12

Week 3: 3 rounds of 14

Week 4: 3 rounds of 8

Week 5, Day 1: Muscle Up Progression is Over. Hit Your First Muscle Up!

3 rounds of 10 means:

A1: 10 repetitions of ring swings; rest 2-3min x 3

A2: 10 repetitions of horizontal hips; rest 2-3min x 3

A3: 10 repetitions of strict transitions; rest 2-3min x 3

A2: MUSCLE UP PROGRESSION 2: HORIZONTAL HIPS (3 Rounds for reps)

Horizontal Hips:

Demo Movement Here:

https://elitetrainingprograms.com/muscle-up-progression/

1. Rings should be approximately 5 feet off of the ground

2. Place your feet on top of a 30″ box. You can put a piece of rubber matting on top to keep your feet pushing down rather than sliding away

3. Squeeze your quads and glutes

4. Point your toes

5. Arms should be straight at the bottom. After the hip drive, attempt to pull the rings to the bottom of your ribcage

6. Utilize an aggressive glute contraction and hip thrust to initiate the movement

7. Keep your shoulders active. Your arms should be straight but your scapula should remain engaged. Think about pinching your shoulder blades back together and down

8. Maintain a false grip throughout
Week 1: 3 rounds of 10

Week 2: 3 rounds of 12

Week 3: 3 rounds of 14

Week 4: 3 rounds of 8

Week 5, Day 1: Muscle Up Progression is Over. Hit Your First Muscle Up!

3 rounds of 10 means:

A1: 10 repetitions of ring swings; rest 2-3min x 3

A2: 10 repetitions of horizontal hips; rest 2-3min x 3

A3: 10 repetitions of strict transitions; rest 2-3min x 3

A3: MUSCLE UP PROGRESSION 3: STRICT TRANSITIONS (3 Rounds for reps)

Strict Transitions:

Demo Movement Here:

https://elitetrainingprograms.com/muscle-up-progression/

1. Use a band that will give you enough support to perform this strict, but not so strong as to not allow you to sink down far enough to straighten your arms

2. Your legs should be straight with your quads and glutes squeezed

3. Keep your toes pointed

4. Use a false grip

5. Look up at the rings so that your head stays behind them until you’re ready to transition and punch your head through the window

6. Use a strict pull-up and attempt to pull the rings to the bottom of your rib cage

7. Use a quick forceful sit-up motion to transition over top of the rings

8. Perform a strict dip if possible. If you lack the strength to perform all sets with a strict dip, you can kip for some of them.
Week 1: 3 rounds of 10

Week 2: 3 rounds of 12

Week 3: 3 rounds of 14

Week 4: 3 rounds of 8

Week 5, Day 1: Muscle Up Progression is Over. Hit Your First Muscle Up!

3 rounds of 10 means:

A1: 10 repetitions of ring swings; rest 2-3min x 3

A2: 10 repetitions of horizontal hips; rest 2-3min x 3

A3: 10 repetitions of strict transitions; rest 2-3min x 3