Tuesday 12/12

CrossFit Uncensored – CrossFit


Warm-up (No Measure)

Foam Roller Dodgeball

Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball or has their ball caught, they must perform 3 burpees in a “penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time. Play a “Best of 3” series or as a 10-15 minute AMRAP.


Metcon (Time)

“Black and Blue”

In this CFNE Benchmark workout, we are looking for a weight that athletes could compete the power cleans in 1-2 sets each round. Burpees are traditional burpees, not over the bar, so standing to full extension at the top of every repetition.

CAT- 2

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

10 Minute Qualifier- Beat the time or lose the RX

CAT- 3

5 Rounds:

10 Power Cleans (95/65)

10 Burpees

CAT- 4

5 Rounds:

10 Power Cleans (75/55)

10 Up- Downs