Friday 11/24

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Metcon

Metcon (Time)

“HarDTop”

This workout follows the same format as the CFNE Benchmark workout, “Cement Mixer”. Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row

25/18 Calorie Assault Bike

CAT- 1

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

*Must be able to finish each round with 20 seconds to spare to do this CAT

***Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

CAT- 2

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (135/95)

***Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

CAT- 3

5 Rounds:

On the 4:00

300 Meter Run

1 Round of “DT” (95/75)

***Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

CAT- 4

5 Rounds:

On the 4:00

200 Meter Run

1 Round of “DT” (45/35)

***Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks