Tuesday 06/12

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today is intended to be a Repetition Effort/Skill session for the upper-body followed be a mix

of repetition and gymnastics/accessory work for the upper-body. Have fun today and attempt some

handstand push-ups if you never have.

– Finisher: Single Arm Kettlebell Overhead Carry for max distance in 5 minutes. Try to go as long as

possible without dropping using a light load. Favor your weaker side.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Lats x 30s each then,

3 Rounds of BP Upper Complex #1:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.

Strength

Warm-up (No Measure)

Strength/Accessory (15:00 – 55:00)

1a) Handstand Push-ups: 5 x 5-6. Rest 30s.

Options:

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

https://youtu.be/pb29vdDaI_I

2a) KB Hammer Curls: 3 x 10. Rest 30s.

https://youtu.be/6YFrB5x5VsU

2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

https://youtu.be/l-QrGrYU8fk

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

https://youtu.be/Zsd8qs0Q1Tk

Finisher

Metcon (Distance)

Finisher (55:00 – 60:00)

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. Favor your weaker arm.

Rx+:(Attach a light sled to your weight belt and walk with KBs overhead)

*Scale down as needed