Saturday 08/11

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay

consistent as this is a high-rate of muscular deterioration type workout. Go light.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

PVC Game

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Prep

Warm-up (No Measure)

Prep (15:00 – 25:00)

Lax Ball x 60s each

– Pec insertion point

– Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Metcon (25:00 – 50:00)

“Fight Gone Bad”

3 Rounds of:

60s of Wallballs (20, 14)

60s of Sumo deadlift high-pull (75, 55)

60s of Box Jumps (20)

60s of Push-press (75, 55)

60s of Row (Calories)

60s Rest

CAT- 2- As prescribed above

CAT- 3-  (65, 35) (14, 10) (20, 15)

CAT- 4 (45, 25) (10, 8) (20, 15 Step-ups)

*Score = total reps

Recovery

Warm-up (No Measure)

Recovery (50:00 – 60:00)

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling.