Thursday 08/09

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session.

– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach

this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If

not, performing fast singles is another option. Either way, this workout should not take longer than 6

minutes to complete and is intended to be done at near maximal effort. Today we’ll run two heats where

you’ll count/judge someone.


SIGN UP, SIGN UP, SIGN UP!!! 8/24

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5 Minutes of Dynamic Movement then,

Snatch Warm Up (PVC or BB + band)

2 sets of:

5 band Pass Thrus

5 Thoracic Rotations ea side

https://youtu.be/6KPIpRH1iw0

5 OH Squats

5 Snatch Grip Deadlifts

5 Muscle Snatches from high hang

5 Power Snatches

2 Snatches

Then on coach’s call,

3 Squat Snatches

Rest + Repeat 2-3x.

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

EMOM 15:

Squat Snatch

– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.

– Minutes 5-15 complete 1 rep on the minute.

*Start at 40% and add 5% every minute.

*The goal is hit a small PR or match current PR.

Metcon

Isabel (Time)

Metcon (35:00 – 45:00)

For time:

“Isabel”

30 Power Snatches (135, 95) 7:00 Cap

CAT- 2- As programmed above 7:00 Cap

CAT-3- (95,65) 7:00 Cap

CAT-4

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65) 7:00 Cap

Extra Credit

Warm-up (No Measure)

Lower Accessory

3 Options:

8 Minutes of Sledpull Powerwalk

https://youtu.be/fFXUS75sHVk

OR

Glute Ham Raises: 3 x 5-15. Rest 60s.

https://youtu.be/a16KiAkdfSw

OR

Reverse Hyper: 3 x 20-30 @50% of Back Squat Max. Rest 60s.

https://youtu.be/hhGy8kr5j7g