CrossFit

CrossFit Uncut – CrossFit

Session Focus: Running

(No Measure)

WARM UP:

5 rounds of;

7 x KB SDHP

5 x Push up

80m jog

Fight gone bad (CFU version) (3 Rounds for reps)

3 rounds for max reps;

Wall-ball @ 6/9kg

Sumo deadlift high-pull @ 25/35kg

Box Jump @ 20/24”

Push-press @ 25/35kg

10m Shuttle run

1-minute rest

Repeat

Metcon (No Measure)

10 x 100m sprints

(Slow walk back recoveries)

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Strongman

Barbell Carry (40-40-40-40-40)

NZ Pound 4 Pound 14.1 (AMRAP – Reps)

Open Grade: 10 Min AMRAP:

10 x Deadlift @ 80% BW

10 x Burpees

15 x Deadlift @ 100% BW

15 x Burpees

20 x Deadlift @ 120% BW

20 x Burpees

25 x Deadlift @140% BW

25 x Burpees

30 x Deadlift @160% BW

Max Burpees

Mens 90kg+/ Womens 65kg+ Grade: 10 Min AMRAP:

10 x Deadlift @ 60% BW

10 x Burpees

15 x Deadlift @ 80% BW

15 x Burpees

20 x Deadlift @ 100% BW

20 x Burpees

25 x Deadlift @120% BW

25 x Burpees

30 x Deadlift @140% BW

Max Burpees
[2 heats, 3 minute transition]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

(No Measure)

WARM UP:

. Stick rotations – 30reps

. Banded Hip flexor stretch – 60sec each leg

then;

10 x Shoulder Press – empty bar

10m BW walking lunge

7 x Push Press – empty bar

10m BW walking lunge

5 x Split Jerk – empty bar

10m BW walking lunge

10 x Hang Power Snatch

Split Jerk (3-2-1-1-1-1-1-1-1)

1 x 3 + 1 x 2 – Warm up sets

7 x 1 – Working sets

Metcon (AMRAP – Rounds and Reps)

14min AMRAP;

4 x Power Snatch @ 40/60kg

10 x Chest2bar Pull up

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Gymnastic

(No Measure)

Warm Up: 800m run

Ring Dips (5-5-5-5-5)

Strict

(Super-set with)

Pull-ups (5-5-5-5-5)

Strict

60sec rest

Then repeat back to the Ring Dips

Metcon (Time)

‘Obstacle course 2’

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

(No Measure)

WARM UP:

10 x Clean Deadlift

10 x Clean Pull

10 x Hang Power Clean

10 x Power Clean

(Practice perfect reps. Don’t rush through reps. Use a light weight)

Metcon (Weight)

12min EMOTM

3 x Power Clean

Metcon (Time)

‘Obstacle course 1’

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Powerlifting

(No Measure)

WARM UP:

Bench Press (10-5-3-1-1-1-3-5-10)

[Time cap – 20min’s]

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
RX Loading @ 61/83kg

[Time cap – 20min’s]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Gymnastic

(No Measure)

WARM UP:

Wheelbarrow walking

20sec on/20sec rest x 8sets

Handstand Push-ups

5sets x Max reps

(Your choice of, Strict, kipping, deficit)

Metcon (AMRAP – Rounds and Reps)

18min AMRAP;

12 x Alternating Pistols

3 x Clean & Jerk @ 50/80kg

At 11minutes, change to;

9 x F2B

12 x KB Snatch @ 16/24kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Powerlifting

(No Measure)

WARM UP:

30 x Slow Air squats

200m run

30 x Slow Air squats

200m run

Back Squat (10-10-5-3-1-1-1-3-5-10)

First set of 10 – warm up

Metcon (Time)

For time;

30-25-20-15-10-5

S2OH @ 30/43kg

Wall balls @ 6/9kg

Push up

[20min time cap]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Running/Gymnastic

(No Measure)

WARM UP:

Coaches Ladder drills

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

16min AMRAP;

6 x Bar Muscle Up

10 x KB Snatch @ 16/24kg

16 x Front Rack Lunge steps @ 35/50kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

(No Measure)

WARM UP:

. Banded Hip flexor drill – 60sec each side

. Banded Shoulder stretch – 45sec each side

Then;

100m run

10 x Slow Shoulder Presses

100m run

10 x Push Press

100m run

10 x Split Jerk’s

(Practice Perfect technique)

Split Jerk (3-3-3-3-2-2-2)

1 x 3 – Warm up set

3 x 3 + 3 x 2 – Working sets

Metcon (Time)

For time;

100 x Thruster @ 20/30kg

100 x KB Swing @ 16/24kg

100 x Double Under

[20min time cap]

RX+ is available (Thruster weight)

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