Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W13: 2 rounds (No Measure)

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

WOD

Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
C2:

250/175#

C3:

5 rounds for time of:

Run 400 meters

20 GHD sit-ups

225-lb./155-lb.*

deadlifts, 15 reps

The reps have been reduced to keep the intensity high. During the run focus on keeping the lead foot under the hip and pulling the heel up instead of pushing back on the follow through. If the athlete has not done at least 100 GHD sit-ups in a workout in the last month, reduce the range of motion to parallel or reduce the reps to no more than 10% above what has been performed in a recent workout. During the deadlifts keep the back flat, drive through the heels, and keep the bar close to the legs by pulling toward the body. If the athlete is capable of completing this workout as written in less than 30 minutes and with aforementioned GHD guidelines, they should consider attempting it as RX.

C4:

3 rounds for time of:

Run 400 meters

30 sit-ups with feet anchored

155-lb./105-lb.* deadlifts, 15 reps

The rounds and load have been reduced to lower the volume and allow the beginner to focus on mechanics. During the run focus on a mid-foot strike and keeping the lead foot under the hips. During the sit-ups ensure the hips and shoulders are on the floor at the bottom and the shoulder is over or in front of the hip at the top. During the deadlifts keep a neutral spine by squeezing the stomach and low back. Drive through the heels and keep the bar close to the legs throughout the entire movement. Use an overhand grip on both hands to develop grip strength.

After Party

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!