Friday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

WOD

Metcon (Time)

C1:

With a pair of 50-lb./45-lb.* dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmer carry

C2:

With a pair of 45-lb./35-lb.* dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmer carry

C3:

With a pair of 30/25-lb. dumbbells, 4 rounds for time of:

30-meter weighted lunge

200-meter farmer carry

*scale further if needed.

C4:

With a pair of 20-lb. dumbbells, 4 rounds for time of:

30-meter weighted lunge

200-meter farmer carry

*scale further if needed.
C3:

The intermediate can do this workout as written. During the lunges ensure the weight is in the heel on the lead leg. Full range of motion is to touch the knee of the trailing leg gently to the ground and then stand to full extension of the hip and knee at the top. During the farmer carries keep the head and chest up. Strive to complete this workout in less than 20 minutes. If this cannot be done at the listed load, reduce it as needed.

C4:

The loads and distances have been changed to reduce the volume. During the lunges ensure the weight is in the heel on the lead leg. Full range of motion is to touch the knee of the trailing leg gently to the ground and then stand to full extension of the hip and knee at the top. During the farmer carries keep the head and chest up.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!