Monday 08/06

CrossFit Uncensored – CrossFit

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Warm-up

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Work to a max in the rack deadlift. In theory you should be able to pull more since the ROM

is decreased. The purpose of the Rack DL is to work the top range of your deadlift and posterior chain.

– Metcon: Today’s piece is intended to challenge you as the movements are high-demand and the

loading is relatively heavy for the prescribed volume. 90% effort on this piece.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5 Minutes of Dynamic Warm-up then,

With a barbell 3 sets:

3 Deadlifts from below knee

3 Muscle Cleans

3 Front Squats

3 Power Clean

3 RDLs

10 Total Birddogs in between sets. Add weight each set.

Strength

Conventional Rack Deadlift: 1RM

Strength (15:00 – 35:00)

1) Conventional Rack Deadlift: 1RM. Rest 2:00

https://www.youtube.com/watch?v=C68jrI4H4ac

– Set so bar is just below your knees

– If you have chains or bands use them

2) Power Clean + Front Squat: Work up to Metcon Weight

Metcon

Metcon (Time)

Metcon (35:00 – 45:00)

“Simple Man”

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap

CAT-1 As Prescribed

CAT- 2 (135, 95)

CAT- 3 (95, 65)

CAT- 4- (65/45)

9:00 Cap


Extra Credit

Warm-up (No Measure)

Posterior + Core

Dimel Deadlifts: 3 x 30@30% of Rack Deadlift. Rest 30s.

https://youtu.be/LLgd1DgmD3k

*After each set complete 20s RKC Plank

https://www.youtube.com/watch?v=s2MBQiHdbPc