Friday 04/13

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets.

These heavier sets should not be maximal and feel smooth.

– Metcon: Today’s piece should be done around 70% effort meaning you’re able to go through each station and complete all

the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up. This work is

both conditioning and GPP based and very effective for improving your conditioning

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 Dynamic Warm-up

+

7:00 T2B Skill Work

https://youtu.be/gDqCcoObv_M​​​​​​​

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s.https://www.youtube.com/watch?v=7aW0JEl3s44

Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets.

– Use chains or bands if possible and drop the load to 40%.

– To see what type of speed we are looking for “speed sets” click here- https://www.youtube.com/watch?v=I0Kgk1wKIHs

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s

https://youtu.be/Icmz3XYmiOU

Metcon

Metcon (No Measure)

Metcon (35:00 – 55:00)

EMOM 20:

Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light) https://youtu.be/VZiUyB30BrA

Minute 2: 15 KBS (53, 35)

Minute 3: 40 Double Unders

Minute 4: 15 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

https://www.youtube.com/watch?v=38H5LPUj5fY

CAT- 2- As prescribed above

CAT- 3 (35, 25) (40s Double Under Attempts) (Knee Lifts) (25,15)

CAT- 4 (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (15, 10)

Extra Credit

Warm-up (No Measure)

Rollback Tricep Extensions on the Floor: Max Reps in 4:00

https://youtu.be/WyUdVFNw2EI​​​​​​​