Wednesday 05/16

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: We’ll review all static holds and then run through 3 rounds for quality. Take the time to focus on position.

– GPP: Today’s work is not for score so if you need to increase your rest intervals do so. Do not underestimate this work

today. This work is very important for building your base and improving your capacity.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Funnell Tag x 7:00

Then,

Foam Roll x 45-60s each

– IT Bands

– Hamstrings

– Thoracic Spine

– Lats

– Calves

Skill Work

Warm-up (No Measure)

Skill (15:00 – 25:00)

Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold

https://youtu.be/sKN77V8Jg84

10s Ring Support

10 Alternating Pistols

Metcon

Metcon (No Measure)

Metcon (25:00 – 55:00)

25 Minutes of:

1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s.

https://youtu.be/fFXUS75sHVk

1b) Single Arm Farmer Carry x 50 yards each. Rest 60s

https://youtu.be/Fko5Hp537us

1c) Double DB Rows x 10. Rest 60s.

https://youtu.be/tyXQU_r6rfU​​​​​​​

*Alternate Option for Sledpush = Alt. Weighted Step-ups x 20 reps

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

2 Rounds of:

Banded Hip Flexor Pulls x 25 each

https://youtu.be/nv5bMJWyAwI

Single Leg Banded Leg Curls x 50 each

https://youtu.be/t_paF4F-nrY

Rest as needed.