Thursday 12/14

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging

Quad Stretch

Knee to Chest

Side Sampson

Front Samson

Spidermans

Air Squats

Side Step

Bear Crawl

Side Step

Straight Leg Bear Crawl

Crab Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

“Hindsight”

Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

CAT- 2

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

*Must be able to do Muscle ups & Strict HSPU to do this CAT

**8 Round Qualifier. Must complete 8 rounds to qualifier for RX

CAT- 3

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

CAT- 4

AMRAP 20:

7 Pull-ups ( banded or jumping ok)

7 Dumbbell Push Press (35’s/25’s)

7 Dumbbell Front Squats (35’s/25’s)