Friday 12/22

CrossFit Uncensored – CrossFit


Join us tomorrow, Saturday Dec 23rd at 8:30 am, for our 12 days of Christmas WOD!

Warm-up

Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Quad Stretch

Scoops

Lateral Line Hops

Side Lunge

Active Samson

Forward and Back Line Hops

Active Spiderman

Air Squats

Single Unders

Push-up to Down Dog

Hollow Hold

Metcon

Metcon (Time)

“Heartbreak Kid”

“Heartbreak Kid” is a CFNE Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.

CAT- 2

3 Rounds:

10 Front Squats *From the floor (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

*13:30 min Qualifier- Beat the time or lose the RX

CAT-3

3 Rounds:

10 Front Squats *From the floor (135/95)

20 Pull-Ups

50 Double Unders / 150 singles

CAT- 4

3 Rounds:

10 Front Squats*From the floor (75/55)

20 Pull-Ups (Bands or Jumping is allowed)

150 singles