Wednesday’s WOD

Announcements

Daily announcements! Please reserve your spot for each class prior to class! Paint and sip this weekend- details on crossfituncensored.com. Please RSVP. Friday night lights is coming back 5/19 and going to be awesome! Look for the details coming soon! Jais’ wod is 5/27, We will being selling tank tops for the event. The cost is $14 each. We need your order and cash by Friday 5/5 if you want one.

CrossFit Uncensored – CrossFit

Warm-up

W31: Med Ball Relay (No Measure)

Separate Class into two teams. Start by passing a 10# or 14# med ball to the person behind you. Last person bring the ball to the front to repeat. Keep going until you get to the person who started the game.

See Video Here:

https://youtu.be/2S3YWXvlv9w

Drills

D7: Med Ball Power Clean Drills (No Measure)

4 X Underhand Backwards Medball Throw (class together)

Grab a medball you would use during a WOD. Watch the video for a better understanding. Class together will throw the ball underhand backward toward the “ropes”. This drill helps with muted hips by violently extending the hip.

5 X Hips Through & Hips Back (class together)

Starting point holding the wallball in the hang with tight butt. Drop to catch (front rack) position driving hips back.

The next piece is the hip—now that it’s open—must go back to create that catch position and you can stand up and finish the lift.

With med balls in hand at waist level, athletes simply push the hips back to drop into a very shallow squat while rotating the hands around the ball.

What I want you to feel is the hip going from tight butt to butt back.

https://youtu.be/4JExPIuUtVE

WOD

Metcon (Time)

C1(RX+):

For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings (72/53)

directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Squat Cleans (155/105)

200 Meter Run

*trainer must okay ANY athlete in this CAT. Form must be on point.

C2(RX):

For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings (72/53)

directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Squat Cleans (135/95)

200 Meter Run

*trainer must okay ANY athlete in this CAT. Form must be on point.

C3:

For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings (53/35)

directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Squat Cleans (135/95)

200 Meter Run

C4:

15-12-9

Bike for Calories

Kettlebell Swings (27/18)

15-12-9

Row for Calories

Burpees

15-12-9

Medball Squat Cleans (14/10)

200 Meter Run