CrossFit Uncensored – CrossFit
W8: 6 minute AMRAP (No Measure)
Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.
Mobility & Dynamics
Trainers Standard (No Measure)
Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.
Warm-up (No Measure)
*Focus on stretching and opening up the shoulders.
100 pull ups
100 push ups
100 ab-mat sit ups
100 air squats
*Perform all the reps of the movement before you move on to the next one.
75 pull ups (use band if needed)
75 push ups (from knees if needed)
75 ab-mat sit ups
75 air squats
30 pull ups (use band if needed)
30 push ups (from knees if needed)
30 ab-mat sit ups
30 air squats
*C4 can be scaled further at the trainers discretion. Newer athletes of two weeks or less may need to be scaled more, depending on athletic ability.
*********30 Minute Time Cap**********
Coaches Choice (No Measure)
Whatever they come up with…you do! Yay!