Monday 11/20

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Metcon

Metcon (Time)

“Dirty 30”

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.

CAT- 1

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats *From ground (115/85)

30 Toes to Bar

30 Push Press *From ground (115/85)

30 Deadlifts (115/85)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

CAT- 2

For Time:

30 Box Jumps (24/20)

30 Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (95/75)

30 Toes to Bar

30 Push Press (95/75)

30 Deadlifts (95/75)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

CAT- 3

For Time:

30 Box Jumps (20/16)

30 Pull-ups (Bands OK)

30 Kettlebell Swings (35/26)

30 Front Squats (75/55)

30 Knees to Elbow

30 Push Press (75/55)

30 Deadlifts (75/55)

30 Wall Balls (14/10)

30 Burpees

60 Single unders

CAT- 4

For Time:

30 Step Ups (Small Box)

30 Jumping Pull-ups

30 Kettlebell Swings (26/18)

30 Front Squats (45/35)

30 Knee Raises

30 Push Press (45/35)

30 Deadlifts (45/35)

30 Wall Balls (10/8)

30 Up Downs

30 Single Unders