Friday 08/31

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Metcon: Hero Workout "Jack" today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%. – Finisher: We’ll complete Tricep/Core work post metcon today.Warm-upEver wanted to try a competition? Now’s the timeWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) Box Programming Upper Warm-up With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10

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Thursday 08/30

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast. – Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) 5 Minutes of Dynamic Warm-up then with a barbell and a band: 3 Rounds of: 5 RDLs 5 Front Squats 10 X-Band Walks Left

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Wednesday 08/29

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today. – Metcon: You should have no issue completing the work listed in the 60s interval. Actually, each interval should leave at least 20s of rest/transition. 75% effort today.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) 7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps. Then, Walk Through a Bodyweight Turkish Get-up on each side

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Tuesday 08/28

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz! – Metcon: Today’s piece is mixed aerobic/GPP. Your efforts should be sustained for all 5 rounds so try to choose a pace you know you can maintain. Effort should be around 80%. Try to complete all farmer carries UB. Score = total calories for all 5 rounds.Warm-upWho is in with us?? Warm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) 60s easy Row.

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Monday 08/27

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Build to a challenging set of squat clean + jerk or focus on technique. – Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) With a band and a barbell: 30 Banded Pull-throughs 10 Front Squats 5 Deadlifts 20 Banded Pull-throughs

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