Tuesday 05/15

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Repetition work for the upper-body today. All weights should be challenging.

– Metcon: Use weights for KBS/OHS that you can complete work 3 sets or less. This workout should be a “pacing piece” of

80% of effort.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Rowling with a partner x 8 intervals.

– Rest partner will complete:

– 5 Yoga Push-ups

– 10 Air Squats

– 15s Foam Roll each lat

Strength

Warm-up (No Measure)

Strength (15:00 – 30:00)

1a) Supinated Grip Barbell Rows: 4 x 8. Rest 45s.

https://youtu.be/mYn_yCDsDp8?t=1m13s​​​​​​​

1b) Box Dips: 4 x 8-10. Rest 45s.

2) Metcon Warm-up:

2-3 Sets of:

5 OHS

5 KBS

5 Lateral Burpees

Rest 60s.

Metcon

Metcon (Time)

Metcon (30:00 – 50:00)

For time:

30-20-10

Overhead Squats (95, 65)

Lateral Burpees over the bar

KBS (53, 35)

Calories on the Rower

CAT-2- As prescribed above 20:00 Cap

CAT- 3 (65, 35) (35, 25) 20:00 Cap

CAT-4 (35, 25 Goblet Squat) (35, 25 Russian KBS) 20:00 Cap

Extra Credit

Warm-up (No Measure)

Extra Credit

1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.

https://youtu.be/l-QrGrYU8fk

1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.

https://youtu.be/-JWg5jFmOFM

1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.

https://youtu.be/Zsd8qs0Q1Tk