Friday’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 Row/Bike (Nice and easy pace, it’s a warm up!)

20 seconds or work 10 seconds of rest. 8 cycles

Skill Work

Handstand Push-up Drill (No Measure)

8-10 min working on Handstand Push ups. Help athletes understand hand placement. Hands should be placed in front of their head and not to the side. When in the headstand position, your hands and head should form a triangle.

C1- Free standing HSPU

C2- HSPU against wall

C3- HSPU against wall w/ ab-mats

C4- HSPU with box

WOD

Metcon (AMRAP – Rounds and Reps)

***Choose category that will keep you moving! Fast paced workout to get that heart rate up!!

CAT 1

6 MIN AMRAP

6 Handstand Pushups

6 Hang Power Cleans 115/80#

*Rest 2 min.

6 min AMRAP

6 GHD

6 Hang Power Snatch 115/80#

Cat 2

6 min AMRAP

6 HSPU

6 Hang Power Cleans 95/65#

*Rest 2 min.

6 min AMRAP

6 GHD

6 Hang Power Snatch 95/65#

Cat 3

6 min AMRAP

6 HSPU w/Ab mats

6 Hang Power Cleans 75/50#

*Rest 2 min.

6 min AMRAP

6 Abmat Sit ups

6 Hang Power Snatch

75/50#

Cat 4

6 min AMRAP

6 Pike HSPU or HSPU w/box

6 Hang Power Cleans 55/33#

*Rest 2 min

6 min AMRAP

6 Abmat Sit ups

6 Hang Power Snatch 55/33#

After Party

Trainers Choice