Week Three/ Day Nine

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 – 6 Week Challenge

Warm-up

W11: Musical Medballs (No Measure)

Musical chairs but with medicine balls instead! Trainer will make everyone travel around by frog hopping, duck walking or shouting out whatever movement they like as the music plays! When it stops you sit! Athletes out grab a PVC and stretch out.

Mobility & Dynamics

Trainers Standard (No Measure)

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

Skill Work

DM9: Skills (No Measure)

Goblet Squats –

Trainer Reference –

https://youtu.be/gXjNTLSVvGM

Sumo Deadlift Highpull

Trainer Referece –

https://youtu.be/yjh2-gR6ijw

WOD

W3D9: Tabata Nonsense (6 Rounds for reps)

Kettlebell Swing 27#

Goblet Squat 27#

Jump Rope Singles

*Rest two minutes*

KB Sumo Deadlift Highpull 27#

Jumping Pull-ups

Mountain Climbers

* 6 cycles or each movement / 10 seconds of work/ 10 seconds of rest

After Party

Remind the girls about Saturdays class at 8:30. Don’t forget to Reserve a spot tonight! Bring your spouse or friend with you!