Friday 09/14

CrossFit Uncensored – CrossFit

View Public Whiteboard

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.

Then with the Remaining time of your 12 Minute Warm-up,

Dynamic Warm-up


Metcon (Time)

METCON (25:00 – 55:00)

“New Workout Plan”

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run

25:00 Cap- Beat the time or lose the RX+/ RX

Rx+:(50 Alt. Pistols each round in place of Air Squats)

CAT-2 As Prescribed

CAT-3 (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

25:00 Cap

Extra Credit

Warm-up (No Measure)

BICEPS (55:00 – 60:00)

Barbell Curls: 3 x 10. Rest 60s.