Thursday 11/16

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Scoops

Push-up to Down Dog

Side Lunges

Air Squats

Alternating Bird Dogs

Metcon

Metcon (Time)

“Big Nasty”

In this bigger version on the CrossFit Benchmark Workout “Nasty Girls”, we substitute Hang Power Snatches for Hang Power Cleans. This should be a weight that athletes can complete in 1-2 sets each round. In a class setting, if athletes have no interest or goals that involve competing in the sport of CrossFit, we prescribe them a movement that allows them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. Ring muscle-ups is one of these movement. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not have the capacity for 21 Ring Muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups

CAT- 1- RX+

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

*14 MINUTE QUALIFIER- BEAT THE TIME OR LOSE THE RX

CAT- 2- RX

3 Rounds:

7 Burpee Chest to Bar Pull-ups

50 Air Squats

10 Hang Power Snatches (95/65)

CAT- 3

3 Rounds:

7 Burpee Pull-ups

50 Air Squats

10 Hang Power Snatches (75/55)

CAT- 4

3 Rounds:

7 Burpee Jumping pull ups

30 Air Squats

10 Hang Power Snatches (45/35)