Thursday 06/07

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy

enough to feel but still practice efficient movement patterns.

– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run

mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for

80-85% effort.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a lax ball OR Foam Roller and Spend 60s on Each Adductor then,

2 Rounds of:

6 Cook Squats https://youtu.be/Ag2Qwu5nH2c

4 Lateral Squats (cossack squats) each leg

Then with a barbell

2 Rounds of:

3 Power Cleans

3 Front Squats

3 Jerks

3 Goodmornings

3 Ultra Wide Sumo Deadlifts

*Add + Repeat

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Power Clean + Front Squat + Jerk: 8 x 2 @70%, every 60s.

2) Touch n Go Deadlift: Work up to Metcon weight performing sets of 3 reps. Rest 90s.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 45:00)

“Sandstorm”

AMRAP 10:

10 Deadlifts (225, 155)

200 Meter Run

CAT-1- As prescribed above

CAT- 2 (185, 125)

CAT- 3 (155, 105)

CAT- 4 (135, 95)

Extra Credit

Warm-up (No Measure)

Posterior + Core

Tabata, 8 x 20s work/10s rest.

1a) Glute March

https://youtu.be/oQ9mtp_gumQ

1b) Side Plank (alternate sides)

https://www.youtube.com/watch?v=cNf-3bQFJVo

2) DB Reverse Lunges + RDL Combo: 3 x 6 ea. Rest 60s.

https://youtu.be/6uzWatxCbFU