Tuesday’s WOD/ May 3rd

CrossFit Uncensored – CrossFit

Warm-up

W13: 2 rounds (No Measure)

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

Skill Work

FUN DEMO:

Spealler’s WIFEY TURKISH GET-UP

https://youtu.be/P1n1CA7k8nU

Trainers will spend about 5-7 minutes going over the movement. If there is struggle with holding a kettlebell over head, scale to a dumbbell.

Turkish Get Up (2-2-2-2-2-2-2-2-2-2-2-2)

C1:

EMOM x 12

2 Turkish Get Up Alternating Arms 53/44#

C2:

EMOM x 12

2 Turkish Get Up Alternating Arms 44/35#

C3:

EMOM x 12

2 Turkish Get Up Alternating Arms 35/27#

C4:

EMOM x 12

2 Turkish Get Up Alternating Arms (use a light weight dumbbell)

WOD

Metcon (Time)

C1:

For Time:

10 Front Rack Barbell Step-up, (alternating) 115/85#/ 24/20 inch box

50 Double Unders

8 Front Rack Barbell Step-up

75 Double Unders

6 Front Rack Barbell Step-up

100 Double Unders

4 Front Rack Barbell Step-up

125 Double Unders

2 Front Rack Barbell Step-up

150 Double Unders

C2:

For Time:

10 Front Rack Barbell Step-up, (alternating) 95/65#/ 24/20 inch box

50 Double Unders

8 Front Rack Barbell Step-up

75 Double Unders

6 Front Rack Barbell Step-up

100 Double Unders

4 Front Rack Barbell Step-up

125 Double Unders

2 Front Rack Barbell Step-up

150 Double Unders

C3:

For Time:

10 Front Rack Barbell Step-up, (alternating)75/55# / 24/20 inch box

15 Double Unders (count misses & singles)/ 50 Singles

8 Front Rack Barbell Step-up

30 Double Unders (count misses & singles)/ 75 Singles

6 Front Rack Barbell Step-up

45 Double Unders (count misses & singles)/ 100 Singles

4 Front Rack Barbell Step-up

60 Double Unders (count misses & singles)/ 125 Singles

2 Front Rack Barbell Step-up

75 Double Unders (count misses & singles)/ 150 Singles

C4:

For Time:

10 Dumbbell Step-up, (alternating) 30/20# / 16/14 inch box

50 Singles

8 Front Rack Barbell Step-up

40 Singles

6 Front Rack Barbell Step-up

30 Singles

4 Front Rack Barbell Step-up

20 Singles

2 Front Rack Barbell Step-up

10 Singles

Recovery

Foam Roll (No Measure)

Target hamstrings and lower back! If you are unsure…ask the trainer the best way!