Monday 12/11

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Push-up to Down Dog

Weightlifting

Front Squats (Heavy Set of 2)

Starting today off by building to a heavy double front squat. “Heavy” means that we want athletes challenging themselves while still prioritizing sound movement. This is the only time this week we are going heavy, so the majority of time on teaching points will be spent on the Front Squat.

Metcon

Metcon (Time)

“Eikcaj”

Following the weightlifting piece, we will be performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes. If rowers are taken athletes can substitute Row for one of the following:

800M Run

1.4 Miles on Bike

CAT 2–

30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row

10 Minute Qualifier- Beat the time or lose the RX

CAT- 3

30 Pull-ups ( Bands OK)

50 Thrusters (35/15)

1,000 Meter Row

CAT- 4

30 Jumping Pull-ups

25 Thrusters (15/ PVC Pipe)

500 Meter Row