Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

R4: 400 M Run (No Measure)

*early class 5 1/2 laps in the rink.

Connectivity

Trainer put your class through stretches to get ready for the WOD.

WOD

Metcon (Time)

C1:

21-15-9 reps for time of:

135/95-lb. hang squat cleans

Chest-to-bar pull-ups

C2:

21-15-9 reps for time of:

115/85-lb. hang squat cleans

Chest-to-bar pull-ups

C3:

For time of:

21-15-9

95-lb./65-lb.* hang squat cleans

15-12-9

Chest-to-bar pull-ups (band okay)

C4:

For time of:

21-15-9

75-lb./55-lb.* hang squat cleans

Jumping Pull-ups

15-12-9
C3:

The load has been decreased to keep the intensity high. If the athlete is confident they can complete all 21-15-9 reps unbroken in each round with 115-lb/75-lbs they should attempt the cleans as written. The bar starts from above the knee for the hang position. Once there is elevation on the bar pull yourself under it into a front squat. Focus on pulling quickly into the squat as opposed to performing a power clean with a front squat afterward. The reps on the chest-to-bar pull-up have been decreased to also keep the intensity high. The goal for the chest-to-bar pull-ups will be to get each round completed in no more than 3 sets. If the athlete can complete each round of 21-15-9 pull-ups in 3 sets or less they should attempt the pull-ups as written. There is a fine line between scaling too much and not scaling enough. Choose a variation that will allow you to move consistently while still be challenged.

C4:

The weight on the hang squat cleans has been decreased to allow for consistent mechanics and to keep the athlete moving. Head to CrossFit.com under Exercise and Demos and review “The Clean” instructional video. The difference will be that the bar will start above the knee in this workout as opposed to the ground as shown in the video. For the pull-ups the reps are decreased and a band is used. Choose a band that is challenging and allows no more than 7 reps unbroken. This scale is chosen to build capacity and strength in the pull-up. Log the time and scales used in this workout to assist in scaling other workouts and track progress.