Friday 12/01

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

Spidermans

:45 Seconds

Medium Row

Samson

:30 Seconds

Faster Row

Push-up to Down Dog

:15 Seconds

Hollow Hold

Arch Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

“Voorhees”

Gymnastics-heavy Open style chipper today. For athletes who don’t have any interest in competing in the sport of CrossFit, we can substitute dumbbell strict presses in place of handstand push-ups. For athletes who do have goals of competing locally or in the open, having the skill (or strength) of the handstand push-ups is necessary. Reducing the number or providing them with an appropriate progression will put them on the right path. Identify what the issue is (skill or strength), find the root of the problem, and address the issue with an appropriate substitution that targets the source. Stagger groups by 5 minutes if limited on the bike.

CAT- 1

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Bike

55 Handstand Push-ups

*Must be able to do handstand push ups Efficiently WITHOUT mats. These must be done from ground level or it will not count as RX+

*Must get at least 180 reps to qualify for RX+

CAT- 2

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Bike

55 Dumbbell Strict Press (35/25)

*Must be efficient at pull ups to do this CAT

*Must get at least 180 reps to qualify for RX

CAT- 3

AMRAP 13:

55 Burpees

55 Pull-ups (Bands OK)

55/40 Calorie Bike

55 Dumbbell Strict Press (30/20)

CAT- 4

AMRAP 13:

25 Burpees

25 Jumping Pull-ups

25/20 Calorie Bike

25 Dumbbell Strict Press (15/10)