CrossFit

CrossFit Uncut – CrossFit

Session Focus: Strongman

(No Measure)

WARM UP:

3-4 x Stretches – Coaches choice

Then;

3rounds of;

20m KB Waiters walk (Left arm)

10m Light tyre flips

20m KB Waiters walk (Right arm)

50 x Single skips

Overhead Barbell Carry (10-10-10-10-10-10)

5 sets to find max weight over 10m’s
1 x 10m – Warm up Set

5 x 10m – Working Sets

Metcon (Time)

4rounds for time of;

200m Tyre Drag

20 x KB (Single arm) S2OH @ 16/24kg

20 x Tyre flips

30 October 2015

CrossFit Uncut – CrossFit

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‘Aqua Lung’ (AMRAP – Rounds and Reps)

15min AMRAP

10 x Burpee

10 x KB Swing @ 16/24kg

10m Shuttle run

20m Shuttle run

30m shuttle run

40m shuttle run

30sec rest

WOD Name

CrossFit Uncut – CrossFit

these are the comments

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

5RM Single Arm DB Jerks

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Gymnastic

(No Measure)

2mins of 10m down/up shuttles

Then;

Handstand walking Warm up drills – Coaches choice

Metcon (Distance)

30sec – Max distance Handstand walking

30sec – Rest

For 8mins

[Scored on total distance over 8sets]

*Scaled option – Partner Wheel-barrow walking on partners shoulders

(Partner A goes on first 30sec, then Partner B goes on second 30sec)

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
[35min time cap]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

(No Measure)

WARM UP:

2mins of single skips

Then;

2rounds of;

4 x Clean Pull

4 x Hang Muscle clean

4 x Hang Power Clean

4 x Push Press

4 x Push Jerk

4 x Split Jerk

Then;

Warm up sets for C&J EMOTM

Metcon (Weight)

EMOTM: 24mins of Clean & Jerk

. 8mins of 5reps

. 8mins of 3reps

. 8mins of 2reps

[record top weight used for each of the 5rep,3rep & 2rep EMOTM]

Metcon (AMRAP – Rounds and Reps)

9min AMRAP;

21 x Double under

15 x Snatch @ 25/35kg

9 x Ring Dip

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Running

(No Measure)

WARM UP:

400m jog

Then;

. Calf jogging drill – 60sec

. Leg swinging drill – 20reps (Both legs)

. Lateral leg swinging drill – 20reps (Both legs)

. Stick windmill drill – 30reps

. Stick rotations – 30reps

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

For time complete;

Power Clean

10-8-6-4-2

HSPU

2-4-6-8-10

[20min Time cap]

RX Loading:

Open @ 40/60kg

Masters @ 35/50kg

Teens @ 25/40kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Powerlifting

Deadlift (5-5-5-5-5-5)

1 x 5 – Warm up set

5 x 5 – Working sets

Metcon (Time)

For time;

10-9-8-7-6-5-4-3-2-1

Bench Press @ 70% of 5RM

10 x Pull up – At the end of each round

[20min time cap]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Speed/Agility

Speed/Agility drill 1 (Time)

Complete the Speed/Agility drill for time as fast as possible

5sets

Metcon (Time)

For time;

10-9-8-7-6-5-4-3-2-1

Bench Press @ 70% of 5RM

10 x Pull up – At the end of each round

and

100m Sprint – At the end of each round

[20min time cap]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (5-3-3-3-2-2-1-1-1)

5 + 3 – Warm up sets

3-3-2-2-1-1-1 – Working sets

Death by Clean & Jerk (AMRAP – Rounds and Reps)

Complete 1rep on the 1st minute, 2reps on the 2nd minute, 3reps on the 3rd minute, 4reps on the 4th minute & so on and so on until you can’t complete the reps within the minute.

[Score is the rounds completed and the reps within the minute]

RX Loading:

Open @ 40/60kg

Masters @ 35/50kg

Teens @ 30/40kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Gymnastic

(No Measure)

WARM UP:

2mins of skipping

Then;

. Walking lunge with reach back (5sec hold) – 10m’s

. Banded lat stretch – 45sec

. Banded Racking stretch – 45sec on each arm

. Stick rotations – 30reps

. Scorpian stretch – 30reps

Bar Muscle-ups

lesson/practice

[15mins cap]

Metcon (Time)

5 rounds for time of;

1 x 15ft Rope climb

12 x F2B

1 x 15ft Rope Climb

12 x Squat Clean

[25min time cap]

RX Loading:

Open @ 40/60kg

Masters @ 35/50kg

Teens @ 30/40kg

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