Monday 05/14

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Work up to a challenging set of Touch n Go Deadlifts for 5. This does not need to be a max.

– Metcon: Before careful with pacing with this one as it will be easy to go out too fast and incur long bouts of unplanned

rest. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 of Glute Activation Drills https://youtu.be/RPU3HbZkG2I​​​​​​​

then,

Grab two light DBs and complete:

8 DB Walking Lunges

8 DB RDLs

8 DB Push Press

8 DB Power Cleans

8 DB Thrusters

Strength

Touch and Go Deadlift

Strength (15:00 – 35:00)

1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00

https://youtu.be/dPiSsLI3F2o

– Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00

2) Metcon Prep:

2-3 Rounds of:

5 DB Power Cleans

5 DB Thrusters

Building to Metcon weight. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 45:00)

“Freshmen”

For time:

45 DB Power Cleans (50, 35)

45 DB Thrusters (50, 35)

CAT 2- As prescribed above 7:00 Cap

CAT 3- (30, 20) 7:00 Cap

CAT 4- (25, 15) 7:00 Cap

Extra Credit

Warm-up (No Measure)

Extra Credit

1a) Frog Pump: 3 x 15-20. Rest 30s.

https://youtu.be/qITcZmEUlos

1b) KB Squat + Lowering: 3 x 6 ea. Rest 30s.

https://youtu.be/MjscZU8ptyg