Thursday 05/17

CrossFit Uncensored – CrossFit

View Public Whiteboard

Whiteboard Brief


*ASK YOUR TRAINER ABOUT THIS CHALLENGE TODAY!!*

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Box Squats. Use your 3RM as your guide from last week or use a moderate weight. All sets should be

smooth.

– Metcon: Work on being efficient with all movements starting with a pace you can maintain and adjust as you see fit.

Snatches should be light. This a benchmark workout

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Lower Body Warm-up

https://youtu.be/yNkxPImPaUs​​​​​​​

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.

https://www.youtube.com/watch?v=4eUX8FWk_tI​​​​​​​

2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s.

2b) T2B: 3 x 3-5. Rest 30s.

2c) Wallballs: 2 x 10. Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 50:00)

“Nor’easter”

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)

CAT-2- As prescribed above

CAT-3  (75, 55) (Knee Lifts) (14, 10)

CAT-4  (65, 45) (Knee Lifts) (10, 8)

– Sub Touch n Go Deadlifts with a light to moderate weight

Extra Credit

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

1) Glute Ham Raises: 4 x 5-10. Rest 60s.

or Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.

https://www.youtube.com/watch?v=5YdCLwN0GJo

2) Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

https://www.youtube.com/watch?v=2BaXHt1iJa8​​​​​​​