Wednesday’s WOD July 6th

CrossFit Uncensored – CrossFit

Warm-up

W27: Caterpillar Race (No Measure)

Coach get teams together and mark platforms to the other end of the gym to the blue (by the ropes)

2x

https://www.instagram.com/p/BGZ_8pNIhCr/?tagged=crossfitwarmup

Drills

Warm-up with Chris Hinshaw (No Measure)

https://youtu.be/VW42KKmjEZY

1. High Knee Karaoke

2. Over The Hurdle

3. Knee to Chest

4. Figure Four

5. Lunge

6. Lunge With Torso Twist

7. Toe Touch

8. High Knees

9. Butt Kicks

10. Straight Leg

11. Side Step

12. Side Step Jumping Jack

13. Sitting Arm Swings

14. Standing Arm Swings

15. Toes Out

16. Toes In

17. Walk on Heels

18. Walk on Toes

19.Walk on Outside

20. Walk on Inside

21. 50 yard run (easy – just the warm-up)

22. 20 yards last 10 yards to slow down

23. 40 yards last 10 to slow down

24. 60 yarsd last 10 to slow down

WOD

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
C3:

7 rounds for time of:

11 3/4 body-weight deadlifts

100-meter sprint

Warmup the deadlift starting with an empty barbell and light loads. Practice pressing the feet into the ground and pulling back with the arms . Find a moderate load that allows for excellent mechanics. Use bodyweight if your DL 1-rm is at or above 2x your bodyweight. Strive to finish this workout under 10 minutes.

C4:

5 rounds for time of:

8 1/2 body-weight deadlifts

100-meter sprint

The rounds and reps have been reduced so the workout can be completed under 10 minutes. The load for the deadlifts is decreased so the beginner can focus on maintaining a flat back throughout the entire movement. Use a double overhand grip to help develop grip strength.