Tuesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W18: 3 Rounds (No Measure)

200 M Run

10 Burpees

Connectivity

Banded Overhead Distraction (No Measure)

DEMO:

http://www.mobilitywod.com/2013/04/banded-overhead-distraction/

Thoracic Barbell Stretch (No Measure)

20 sec hold x 4

Skill Work

Thruster Breakdown (class together) (No Measure)

Power Clean (starting position)

x5 (class together)

· elbows up

· bar resting on anterior deltoids

Front Squat

x5 (class together)

· sit in your heels

· get depth/past parallel

· chest & elbows high

· back tight

Shoulder Press

x5 (class together)

· fluid motion getting bar directly overhead

· pull your head through

· biceps are right by your ears

Thruster (movement put together)

X10 (class together)

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD

Metcon (Time)

C1:

27-21-15 reps for time of:

95/65lb. thrusters

Pull-ups

C2:

27-21-15 reps for time of:

75-lb./55-lb.* thrusters

Pull-ups

C3:

27-21-15 reps for time of:

75-lb./55-lb.* thrusters

Pull-ups (bands okay)

The load has been reduced so the workout can be completed under 8 minutes. Find a load that allows the first set of thrusters to be completed within 2 attempts. Ensure the hip crease is below parallel at the bottom. The bar should be over the middle of the body when the arms are extended at the top. The intermediate athlete can execute this workout as RX if they have completed “Fran” in under 5 minutes.

C4:

18-15-12 reps for time of:

55-lb./35-lb.* thrusters

Jumping pull-ups

The goal for this workout is to finish under 10 minutes. Find a load that allows the first set of thrusters to be completed within 3 attempts. Keep the elbows high during the squat so the elbows do not come into contact with the knees. For the jumping pull-up, the setup should allow the middle of the forearm to bisect the pull-up bar when the arms are raised overhead with the legs extended. To execute, hold onto the bar then bend the knees so the arms are straight. Jump and pull so the chin is clearly above the bar, then push the body away from the bar back to the starting position.

After Party

W15: 1 Mountain Run (No Measure)