Monday 06/11

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if

you start to lose it end your sets. This is a new variation where we can strategically overload the top of

the movement so feel it out and progressively build in weight.

– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move

your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box

height. 90% effort today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

With a barbell + foam roller + heavy band

2 Rounds of:

6 Sumo Stance RDLs

6 Thrusters

6 RDLs

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

10 Birddogs (5 each)

Strength

Sumo Deadlift against a band: 1RM

Strength (15:00 – 35:00)

1) Sumo Deadlift against a band: 1RM. Rest 2-3:00

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Redlight”

3 RFT:

12 Thrusters (135, 95)

9 Burpee Box Jumps (30, 24)

8:00 Cap

CAT-2 As prescribed above

CAT-3 (95, 65) (24/20)

CAT-4 (75, 55) (20/16)

8:00 Cap

Extra Credit

Warm-up (No Measure)

Anterior Chain

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.

https://youtu.be/p2GQi2Muv78

1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.

https://youtu.be/SmZTEltFcM0