Monday’s WOD


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CrossFit Uncensored – CrossFit


W2: Partner Med Ball (No Measure)

200 M Medball Run

10 reps of:

MB Burpees

MB Sit-ups

MB Front Squats


200 M Medball Run

*Partner’s run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn’t run with the ball the first time, runs with the ball.


*between sets work on your muscle-up progressions. If you have your muscle-ups or hands are ripped from 16.3 then work on another skill you are struggling with.

Back Squat (10-10-10)

Muscle-up progressions in between your back squat reps.

Muscle-Up Challenge


The Swing:

Demo Movement Here:

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 2: 3 sets of 12 reps between your back squat sets


Horizontal Hips:

Demo Movement Here:

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


Strict Transitions:

Demo Movement Here:

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.

Cool-down (if time)

CD1: 3 Mountain Runs (No Measure)

Have fun! If you are in a class with daylight limitations, Bike or Row 1000 Meters.