Sat 12/30

CrossFit Uncensored - CrossFitMetconMetcon (5 Rounds for reps)“Long Gone” CAT- 2 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike *Continuous count- Score your reps during break after each round Rest 1:00 between rounds CAT- 3 5 Rounds: AMRAP 1:00 at each station: Wallballs (14/10) Dumbbell Snatch (35/25) Calorie Bike *Continuous count- Score your reps during break after each round Rest 1:00 between rounds CAT- 4 5 Rounds: AMRAP 1:00 at each station: Wallballs (10/8) Dumbbell Snatch (25/15) Calorie Bike *Continuous count- Score your reps during break after each round Rest 1:00 between rounds

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Friday 12/29

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Active Spidermans Quad Stretch Active Samson Side Lunge Push-up to Down Dog Air Squats 2 Rounds 15 Air Squats 15 Second Hollow Hold 15 Second Arch HoldWeightliftingHang Squat Clean Similar to Tuesday, working another strength and metcon training day. Again, heavy is relative for the day.MetconMetcon (AMRAP - Reps)“Raise the Bar” In the metcon, the weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken if they needed too. CAT-1-- CrossFit Open Prep AMRAP 8: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar

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Thursday 12/28

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Easy Row Active Spidermans Medium Row Push-ups to Down Dog Fast Row Air SquatsMetconMetcon (Time)“Wiped Clean” Working through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover between each round. Therefore, we can modify rep schemes or loading to hit this intense stimulus. Weight on the barbell should be something athletes will complete a maximum of 2 rounds on every set. Score today is the slowest round of the four. Stagger athletes by at least 2 minutes if limited by amount of

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Wednesday 12/27

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Active Spidermans Air Squats PVC Passthroughs Walkouts Side Sampson PVC Around the World Push-up to Down Dog Active Samson PVC Overhead SquatsWeightliftingOverhead Squatbuilding to a heavy set of 3 on overhead squat. These will come from the rack, prioritizing sound movement over load on the barbell. Taking the teaching points from the overhead squat and carrying them into the conditioning piece.MetconMetcon (Time)“Over and Out” Weight on the barbell should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most

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Tuesday 12/26

CrossFit Uncensored - CrossFitWarm-upWarm-up (No Measure):30 Seconds Easy Row Push-up to Down Dog Medium Row Active Spidermans Faster Row Active SamsonMetconMetcon (Time)“Full Circle” Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters and calories on both machines. If unable to Bike, complete the following: 400 Meter Run CAT- 2-- For Time: 1500m Row 100 Double Unders 35 Calorie Bike 100 Double Unders 1500m Row **19 Minute Qualifier. Beat the time or lose the RX CAT- 3 For Time: 1500m Row 100 Double Unders/ 200 Singles 35 Calorie Bike 100 Double Unders -

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