Wednesday’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

W23: 5 Rounds (No Measure)

5 Push-ups

5 Ab-mat Sit-ups

Skill Work

6 Minutes/ Accumulate 3 Min Lockout (No Measure)

Set the clock for 6 min and have athletes accumulate 3 min total with their arms in a locked out position with the movement according to their category. Athletes can rest as many times as they want as long as in the end, they accumulate up to 3 min with their arms in a locked out position within the 6 min.

C1- Handstand against wall

C2- Rings

C3- Rings w/ band or Push up position

C4- Push up position

WOD

Metcon (Time)

CAT 1

BUY IN: 50 Push ups

Then 5 rounds of:

10 Sumo Deadlift High Pull 135/95#

10 Toes 2 Bar

CASH OUT: 50 Push ups

CAT 2

BUY IN: 50 Push ups

Then 5 rounds of:

10 SDHP 115/85#

10 Toes 2 Bar

CASH OUT: 50 Push ups

CAT 3

BUY IN: 40 Push ups (Knees Allowed)

Then 4 round of:

10 SDHP 95/65#

10 Knees 2 Elbow

CASH OUT: 40 Push ups (Knees Allowed)

CAT 4

BUY IN: 20 Push ups (Knees or Elevated Allowed)

Then 3 round of:

10 KB SDHP #35/27

10 Knees Raises

CASH OUT: 20 Push ups (Knees or Elevated Allowed)
Push-up Form

Trainer Reference:

https://youtu.be/_l3ySVKYVJ8

Recovery

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!