Monday’s WOD

CrossFit Uncensored – CrossFit


hang: Longest hang time (Time)

Longest hang time! Grab a pull up bar and hang on! Record your results

Warm-up

Warm-up (No Measure)

1 Minute Slow Row / Bike

1 Minute Active Samson

1 Minute Medium Row / Bike

1 Minute Active Spidermans

1 Minute Medium Row / Bike

1 Minute Push-up to Down Dog

Skill Work

D5: Front Squat Fundamentals (No Measure)

Step 1: Set-up

Start with the loaded (or empty) barbell on a squat rack. Make sure that the bar is racked about an inch or two below the clavicles while in a full standing position.

Step 2: Hand position

Choose a hand position on the barbell close to or mirroring the grip you use for a press or a clean. Do not fully grip the bar, but rather just hook the fingers around the bar.

Step 3: Placement

Meet the bar and place it above the clavicles while rotating your elbows upward to create as much of a horizontal angle with your arms. This creates the “shelf” across the clavicles and anterior deltoids. (This is similar to the front rack receiving position for a clean or power clean.)

Step 4: Un-rack

take a deep breath, tighten that midsection, and un-rack that bar with the same aggression and intensity you plan on putting into the set.

Step 5: Stance

After un-racking, stay tight and position your feet about shoulder-width apart (adjust to comfort), point your toes 30-45 degrees outward (aligned with knee direction), and pull the hips back slightly to place majority of the resistance onto the heels.

Step 6: Breath

Take a deep breath and focus a majority of the pressure to the abdominal area to stabilize the entire torso and spine. Hold your breath through the descent and stand — Steps 7 and 8, respectively — of the front squat to maintain midline stability.

Step 7: Descent

Begin lowering yourself into the bottom position (“the hole”), which requires the crease of the hip to fall below the knees, while remembering these cues:

Chest up;

Sit back;

Knees out; and

Elbows straightforward/high.

Step 8: Stand up

Once you’ve reached the bottom position, drive through the heels while exhaling to stand back up while remembering these cues:

Chest up;

Drive through the heels;

Keep the elbows straightforward/high; andKeep the knees out.

Metcon

Metcon (Time)

CAT 1- RX+

21-15-9 reps for time of:

185/135-lb. front squats

*Must pull weight from the ground not the rack

14-lb. med-ball GHD sit-ups

CAT 2- RX

21-15-9 reps for time of:

155/115-lb. front squats

*Must pull weight from the ground not the rack

14/10 lb- Ab Mat sit-ups

CAT 3-

21-15-9 reps for time of:

95/75lb. front squats

*Must pull weight from the ground not the rack

14/10-lb. Ab Mat sit-ups

CAT 4

21-15-9 reps for time of:

45/35lb. front squats

*Must pull weight from the ground not the rack

Ab Mat sit-ups