Wednesday 06/13

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: This week, we’ll test our improvement on T2B. Take 3-4 sets to warm-up then attempt 1 set of UB Reps.

– Metcon: Today’s Metcon is intended to be aerobic and sustainable efforts. Pick a 500m split that is somewhat challenging but sustainable for each set. The other movements are not too demanding so you should be able to recover for your row intervals.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 20:00)

Rowing “Fish Game”

+

Spend 10 Minutes Coaching Rowing Technique

*If you’re opting for the running version of this workout, you’ll start off with an 800m run then spend 10 minutes on Pose Running Drills

Skill Work

Warm-up (No Measure)

Skill (20:00 – 25:00)

T2B: 1 x Max UB Reps

Intermediate: 2 x 10-15. Rest 90s.

– this for people that can string together a few reps, but still not consistent. Beginner: 1 x 60s Max Reps Abmat Sit-ups

Metcon

Metcon (Time)

Metcon (25:00 – 55:00)

For time:

Row 2k

100 Double Unders

100 Air Squats

Row 1k

75 Double Unders

100 Hollow Rocks

Row 500m

50 Double Unders

100/75 Push-ups

30:00 Cap

CAT 2- As prescribed

CAT-3 (50 DU Attempts each set) (Box Push-ups)

CAT-4 (500m Row each set) (Single Unders) (50 Reps per movement)

*Alternate Option

Run 1 mile, 800m, 600m, 400m, 200m

30:00 Cap

Extra Credit

Warm-up (No Measure)

Hips + Back + Hamstrings (55:00 – 60:00)

2 Sets of:

25 Banded Hip Flexor Pulls

https://youtu.be/nv5bMJWyAwI

50 Banded Pull-aparts

50 Banded Leg Curls