Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W24: Monkey in the Middle (No Measure)

https://www.youtube.com/watch?v=mnGUyw_WTE4#action=share

You can do a couple groups if the ball is too heavy for some.

– If the ball gets dropped everyone does 3 burpees

– if the ball gets caught the person who thre the ball switches with the “monkey in the middle”.

– Set the clock and play for 3-5 minutes.

WOD

Metcon (Time)

Note: Trainers may have to set up athletes on different movements since we lack equipment for this WOD. Even the dumb bells will need to be shared. So keep all the specific weights in one are for those athlete to find. Try to keep the set-up organized.

Moderate Time

Weightlifting / Gymnastics

C1:

For time:

50/35-lb. single-arm dumbbell overhead lunge, 50 steps

100 GHD sit-ups

100 hip extensions

50/35-lb. single-arm dumbbell overhead lunge, 50 steps

C2:

For time:

45/30-lb. single-arm overhead lunge, 50 steps

100 GHD sit-ups

100 hip extensions

45/30-lb. single-arm dumbbell overhead lunge, 50 steps

C3:

For time:

35-lb./25-lb.* single arm dumbbell overhead lunge, 50 steps

100 AbMat Sit-ups

100 Supermans

35-lb./25-lb.* single arm dumbbell overhead lunge, 50 steps

C4:

For time:

25-lb./15-lb.* single arm dumbbell overhead lunge, 50 steps

75 AbMat sit-ups

75 good mornings

25-lb./15-lb.* single arm dumbbell overhead lunge, 50 steps
C3:

The load and reps have been reduced to keep the intensity high. During the lunges, maintain an active shoulder by pushing up into the dumbbell and keeping the arm close to the ear. Ensure all points of performance are maintained throughout each repetition. If the athlete has not done at least 50 GHD sit-ups to parallel and 50 hip extensions in a workout within the last month reduce the reps to 50.

C4:

The load and reps have been reduced to allow the beginner to focus on mechanics. During the lunges ensure the arm holding the dumbbell remains fully extended by actively pushing up into the dumbbell throughout the entire repetition. Drive though the heel of the lead leg and allow the trailing knee to touch the ground on each repetition. Full range of motion for the AbMat sit-up is shoulders and hips on the floor at the bottom and shoulders in front of hips at the top. To execute the good morning use a pvc pipe placed in the back-rack, bend the knees slightly, send the hips back, and bend forward at the waist. Full range of motion is torso parallel to the floor at the bottom and stand to full extension of the knees and hips at the top. If a neutral spine cannot be maintained all the way to parallel, reduce the range of motion.

After Party

Foamrolling (No Measure)

Roll it out!!!