Thursday’s WOD

Announcements

Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Thrusters with PVC pipe or empty barbell for elite athletes.

8 cycles/ 20 seconds of work, 10 seconds of rest

Mobility & Dynamics

Trainers Standard (No Measure)

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

Connectivity

Warm-up (No Measure)

Trainers standard of shoulder stretches. (This is for trainers to throw in some shoulder stretches they think will benefit the athletes. Should take about 5 min.)

Weightlifting

Overhead Squat (1-1-1-1-1-1-1)

*15 min. to try to find 1RM.

Warm-up (No Measure)

WOD

CAT 1

10 min AMRAP

1 OHS 135/95#

1 Muscle up

2 OHS

2 Muscle up

3 OHS

3 Muscle up

Increasing 1 rep at a time till 10 min is up!!

CAT 2

10 MIN AMRAP

1 OHS 115/80#

1 Chest 2 Bar pull up

2 OHS

2 Chest 2 Bar pull up

3 OHS

3 Chest 2 Bar pull up

Increasing 1 rep at a time till 10 min up!!

Cat 3

10 min AMRAP

1 OHS 95/65#

1 Pull up

2 OHS

2 Pull up

3 OHS

3 Pull up

Increasing 1 rep at a time till 10 min up!!!

Cat 4

10 min AMRAP

1 OHS 65/45# (Scale down to Goblet Squats if mobility is an issue!)

1 Ring Row

2 OHS or Goblet Squat

2 Ring Rows

3 OHS or Goblet Squat

3 Ring Rows

Increasing 1 rep at a time till 10 min up!!

After Party

Warm-up (No Measure)

Dodgeball