Tuesday’s WOD

CrossFit Uncensored – CrossFit


Happy Valentines!

Warm-up

W26: 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.
If less than 5 athletes, the trainer will come up with a warm-up.

Weightlifting Drills

C2: Handstand Push-up Drill (No Measure)

*Help athletes understand hand placement. Hands should be placed in front of their head and not to the side. When in the headstand position, your hands and head should form a triangle.

C1- Free standing HSPU

C2- HSPU against wall

C3- HSPU against wall w/ ab-mats

C4- HSPU with box
10X (find a good progression/goal for the WOD)

D6: Deadlift Drills (No Measure)

https://youtu.be/op9kVnSso6Q

Trainer will go through Deadlifts with class. Class will complete 10X together.

intermediate & Advance can use weight to start getting warmed up for the WOD.

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
C3:

#185/130

HSPU (mats ok)

C4:

#135/95

box pike/ push-ups

After Party

W15: 1 Mountain Run (No Measure)

Whoever didn’t wear Valentine colors gets to RUN the mountain.