Monday 09/10

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Skill: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare for the EMOM.

– Metcon: Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Light 200m Jog then,

Banded Snatch Warm-up + Thoracic Mob

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

https://www.youtube.com/watch?v=Ag2Qwu5nH2c

10 Thoracic Rotations each side

https://www.youtube.com/watch?v=6KPIpRH1iw0

10 Wall Slides

https://www.youtube.com/watch?v=FyZIn2C11Co


Barbells for Boobs info!!!

Strength

Warm-up (No Measure)

STRENGTH (15:00 – 30:00)

Touch n Go Power Snatch Skill Sets: 3 x 3-4, building in weight. Rest 60-90s.

– Beginner: Deadlift (trap bar or straight bar): 3 x 8. Rest 60s.

Metcon

Metcon (No Measure)

METCON (30:00 – 55:00)

EMOM 20:

Minute 1: 100 Meter Run

Minute 2: 6 Touch n Go Power Snatch (135, 95)

Minute 3: 100 Ft. Front KB Carry (53s, 35s)

Minute 4: 10/8 Calorie Bike

Minute 5: 100 Ft. Bear Crawl

CAT-2 As Prescribed

CAT- 3- (95, 65) (35s, 27s)

CAT-4 (12 Russian Swings 35, 25 in place of Power Snatch) (27s, 18s)

Alternative Options

– 10/8 Calorie Bike = 12/10 Calorie Row

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT

Banded Pull-apart: 3 x 30-50. Rest 60s.

https://www.youtube.com/watch?v=cnWbmqdU0Og