Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

AP14: Roxanne (No Measure)

Here’s how it works…

Start with blaring “Roxanne” by The Police

Then do jumping jacks until they say Roxanne

Every time Roxanne is said you have to do a burpee

You can mix up jumping jack with high knees, running in place or butt kicks

But EVERY TIME Roxanne is said you HAVE to do a burpee

26 Reps of Burpees

Song Reference:

https://youtu.be/WXzFCS72QIA

Metcon

Metcon (Time)

C1:

For time:

21-15-9 reps for time of:

Parallette handstand push-ups

Bar muscle-ups

C2:

For time:

21-15-9 reps for time of:

handstand push-ups

Bar muscle-ups

C3:

For time:

21-15-9 reps for time of:

Handstand push-ups (mats ok)

Chest to bar pull-ups (bands ok)

Bar dips (use boxes)

Chest to Bar Demo –

https://youtu.be/p9Stan68FYM

Bar Dip Demo –

https://youtu.be/eERwCQHZqfA

C4:

For time:

21-15-9 reps for time of:

Dumbbell shoulder press (pick weight)

Jumping chest to bar pull-ups

Jumping bar dips
C3:

The movements are modified to keep the intensity high and work on basic upper body strength. During the handstand push-ups squeeze the stomach to prevent over-extension of the spine. Each rep begins and ends with the arms extended and the hands, shoulders, hips, and knees in line. The head should touch the floor at the bottom of each rep. For the chest to bar pull-ups ensure the bar touches below the clavicle on each rep and the arms are locked out at the bottom. For the dips ensure the shoulder drops below the elbow at the bottom and the arms are locked out at the top. Try to complete all movements in no more than 3 sets. If the athlete can do prescribed movements and complete each round in less than three sets with minimal rest, they can do this workout as written.

C4:

Select a dumbbell for the shoulder press that allows the athlete to get through each round in no more than three sets. The dumbbells should touch the shoulders at the bottom of each rep and finish with the arms fully extended and in line with the body. For the pull-ups hold your arms overhead and set a pull-up bar at mid-forearm height. This can be achieved by standing on a box if the bar is not adjustable. At the bottom of the pull-up the arms are fully locked out, jump until the chest touches the bar and rapidly lower, absorbing the descent with the legs. The jumping parallel bar dip begins with the feet on the ground, the legs bent, and the shoulders below the elbows. Use the legs to jump until the arms are locked out.

After Party

Warm-up (No Measure)

Athletes choose together a tabata movement or two to pick from. 8 cycles of each or one (depending on the time)