Thursday 09/13

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel “fast,” but the execution needs to be your main focus today.

– Metcon: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then

With a medium weight KB:

10-8-6-4-2

Russian Swings (squeeze glutes on each rep)

Goblet Squats (1 count pause at bottom of each rep)

Rest 20s between sets.

Strength

Warm-up (No Measure)

STRENGTH (15:00 – 40:00)

1) Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00

2) Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep. Rest 90s.

Metcon

Metcon (Time)

METCON (40:00 – 50:00)

“Unbroken”

For time:

21-18-15-12-9-6-3

KBS (70, 53)

*All sets must be done UB.

*8:00 Cap- Beat the time or lose the RX+ & RX

CAT-1 As prescribed

CAT-2 (53, 35)

CAT-3 (45, 30)

CAT-4 (Not UB 45, 30 Russian Swings)

Extra Credit

Warm-up (No Measure)

ABS

Flutter Kicks (2 count): Max Reps in 5:00.