Thursday 04/12

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you

should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fastpaced.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done

at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 Dynamic then with a barbell:

5 Deadlifts

5 Front Squats

5 Single Leg Glute Bridge w. 1 count a top on each side

5 Lateral Burpees

*Add weight + repeat

https://youtu.be/0qjVW559H0g

Strength

Warm-up (No Measure)

Strength (15:00 – 40:00)

1) Speed Front Squat: 3 x 3 @80%, every 60s.

2) Ultra Wide Sumo Deadlift: 3 x 3 @80%, every 60s.

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure your athletes are gripping the bar correctly (hand touching the knurling).

3) 1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike

https://www.youtube.com/watch?v=p80wu2AYFIA

Metcon

Metcon (Time)

Metcon (40:00 – 55:00)

“Batwings”

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

CAT- 2- As prescribed above -9:00 Cap

CAT- 3- 135/95 -9:00 Cap

CAT- 4 (60s Max Cals on Bike) (95/75) (Regular Burpees or Squat Thrusts) -9:00 Cap

*If bikes are all taken – 45 Calorie Row or 400m Run

9:00 Cap

Extra Credit

Warm-up (No Measure)

AMRAP 5:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns

https://youtu.be/n-tYSFWwlLI

https://youtu.be/Z49E5yXc8lw​​​​​​​