Wednesday’s WOD

Announcements

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CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run / 5 1/2 laps in the Rink

10 Grasshoppers

10 Air Squats

Mobility & Dynamics

Trainers Standard (No Measure)

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

Connectivity

Deep Couch Stretch (No Measure)

10 seconds hold

3 x each leg

Reverse Plank Pose Focus (No Measure)

Reverse Plank Pose otherwise known as Upward Facing Plank is a great yoga posture to practice regularly if you suffer from shoulder and neck pain.

Start off in regular seated pose with legs extended out front of you. Your hands are faced down touching the floor beside your hips. On your next exhale start to support your upper body with your hands and begin to lift your torso and hips off the floor.

Keep your breathing smooth and your shoulders strong and dropped away from the ears.

Align the spine as you gently release your neck to gaze behind you. Your hovering body will be supported with your feet and hands.

Trainer Reference:

http://breakingmuscle.com/awake-evolve/awake-evolve-cycle-1-reverse-plank-pose-focus

Skill Work

Handstand Push-ups (3 x max reps)

*3 mins rest between sets.

*If you cant do hand stand push ups do max time hand stand holds

Handstand Hold (3 Rounds for time)

3 x max count hold
*rest 3 mins between sets

WOD

Metcon (Time)

C1:

5 rounds for time of:

7 Deadlifts, 275/185 lbs

10 Burpees

5 Muscle-ups

C2:

5 rounds for time of:

7 Deadlifts, 235/165 lbs

10 Burpees

2 Muscle-ups

C3:

5 rounds for time of:

7 Deadlifts, 195/ 135 lbs

10 Burpees

10 Chest to Bar Pull-ups/ Pull-ups (band ok)

C4:

5 rounds for time of:

5 Deadlifts, 95/65 lbs

10 Burpees

10 Jumping Pull-ups

Muscle-Up Challenge

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

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

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.