Friday 05/11

CrossFit Uncensored – CrossFit

View Public Whiteboard

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Speed Close Grip Bench Press. All sets should be fast with zero hesitation. No one should be

struggling with any of their sets of close grip bench press.

– Metcon: Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to.

Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Upper Warm-up

https://youtu.be/7eoiI0cc_as

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

https://youtu.be/6vZ_zv_Loi8​​​​​​​

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength

Warm-up (No Measure)

Strength/Skill (15:00 – 35:00)

1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, every 30s.

1b) Banded Pulldowns: 5 x 10. Rest 30s.

https://youtu.be/3kDUAbNRu0k​​​​​​​

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 55:00)

“Jack”

AMRAP 20:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jumps (24, 20)

CAT-2- As prescribed above

CAT-3-  (75, 55) (35, 25) (20, 15)

CAT- 4 (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

Extra Credit

Warm-up (No Measure)

Extra Credit

AMRAP 6:

10 Barbell Rows, supinated grip

https://youtu.be/mYn_yCDsDp8

10 Barbell Rollouts

https://www.youtube.com/watch?v=s_elM3ciI8g​​​​​​​

20 Banded Pushdowns

https://youtu.be/sfqP8KJ7go8