CrossFit

CrossFit Uncut – CrossFit

Session Focus: Powerlifting

(No Measure)

WARM UP:

Stick rotations – 30reps

Stick Windmill drill – 30reps

Static Hip flexor stretch – 45sec each leg

Then;

4rounds of;

7 x Empty bar OHS

50 x Single skips

Overhead Squat (5-5-5-5-3-3-3)

1 x 5 – Warm up set

3 x 5 + 3 x 3 – Working sets

Metcon (AMRAP – Rounds and Reps)

20min AMRAP;

5-10-15-20-25…………..

Deadlift

C2B Pull up

Double under

RX Loading:

Open @ 70/100kg

Masters @ 60/80kg

Teens @ 40/60kg

(Masters + Teens – Chin2bar is RX)

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Strongman

(No Measure)

WARM UP:

. 4 x stretching drills – Coaches choice

Then;

5rounds of;

80m jog

40m Jerry can farmers carry

Farmers Carry (20-20-20-20-20-20)

1 x 20m – Warm up set

5 x 20m – Working sets

Metcon (Time)

10 rounds for time of;

10m Axel bar Overhead carry

7 x Axel Bar Hang clean & Jerk

60m Sandbag shuttle run

[25min time cap]

RX Loading:

Open @ 35/50kg

Masters @ 30/40kg

Teens @ 25/35kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Gymnastic

(No Measure)

‘Gymnastic Testing Day’

WARM UP:

3rounds of;

6 x Banded Pistols

6 x GR Push up

30 x Single Skips

6 x Kips (Pull up bar)

Max reps in 2mins – Pistols (AMRAP – Reps)

Alternating reps
2mins rest then

Max reps in 2mins – Handstand Push up (AMRAP – Reps)

(Kipping is allowed)

Max reps in 2mins – Double Unders (AMRAP – Reps)

2mins rest then

Max reps in 2mins – Pull Ups (AMRAP – Reps)

(Chin over bar)
2mins rest then

Metcon (Time)

For time;

100 x Push up

100 x KB Swing @ 16/24kg

50 x Push Up

50 x KB Snatch @ 16/24kg

(Move forward by a 2m cone every 10reps)

[17min time cap]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

(No Measure)

WARM UP:

2mins of 20m shuttles

Then;

(In cadence complete)

10 x Clean Deadlift

7 x Hang Clean pull

7 x Muscle Clean

5 x Hang Squat Clean

5 x Push Press

5 x Split Jerk

Clean and Jerk (5-3-3-3-3-2-2-2)

5 + 3 – Warm up sets

3-3-3-2-2-2 – Working Sets

Metcon (AMRAP – Rounds and Reps)

11mins AMRAP;

1 x Complex of;

Power Snatch

Hang Snatch

Squat Snatch

(Or Power snatch into OHS)

11 x Box jump @ 20/24’’

RX Loading @ 70% of your 1RM

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Powerlifting

(No Measure)

WARM UP:

. Banded Squat stretch – 90sec

. Banded Hip flexor Stretch – 60sec on each leg

Empty Bar Back squat – 15reps (Slow)

Empty Bar Front squat – 15reps (Slow)

Back Squat (5-3-2-2-2-1-1-1)

5 + 3 – Warm up sets

2-2-2-1-1-1 – Working Sets

Metcon (Time)

For time complete;

30 x Front Squat

30 x Bench Press

20 x Front Squat

20 x Bench Press

10 x Front Squat

10 x Bench Press

[20min time cap]

RX + is available]

RX Loading:

Open @ 35/50kg

Masters @ 30/40kg

Teens @ 25/35kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Strongman

(No Measure)

WARM UP:

400m run

2-3 x Mobility drills – coaches choice

. Warm up and prepare for each of the movements in P4P

NZ Pound 4 Pound 15.4 (AMRAP – Reps)

Workout description

15min AMRAP

50 x Wall Ball @ 6/9kg

40 x FR Lunge

30 x F2B

20 x Snatch

10 x Bar muscle-ups

Barbell Loading:

. 60% of body weight for Open Men and Open Woman

. 50% of bodyweight for the 90kg+, 65kg+ and Masters categories.

The weight used must be a multiple of 2.5kg and must be round up to the nearest multiple of 2.5kg

Axel bar Deadlift (5-3-3-3-3-2-2-2)

5 + 3 – Warm up sets

3-3-3-2-2-2 – Working sets

(Must be touch and go reps)

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Gymnastic

(No Measure)

WARM UP:

400m run

then;

Handstand walking lesson

Handstand Walk

lesson/practice

[15min time cap]

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
RX Loading:

Open @ 30/43kg

Masters @ 30/43kg

Teens @ 20/30kg

[2 x Heats/ 15min time cap]

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Olympic

(No Measure)

WARM UP:

. Stick Rotations – 30reps

. OHS – 15reps (Slow)

. Stick windmill drill – 30reps

Then;

4rounds of;

5 x Hang Snatch – Empty bar

(Focus on straight pull and moving the feet in the catch position)

5 x Burpee

Hang Snatch (5-3-3-3-3-2-2-2)

5 + 3 – Warm up sets

3-3-3-2-2-2 – Working Sets

Metcon (AMRAP – Rounds and Reps)

15min AMRAP;

5 x Squat cleans

5 x Burpee – Bar jump overs

Loading:

RX@ 50/70kg

RX Masters @ 40/60kg

RX Teens @ 30/50kg

CrossFit

CrossFit Uncut – CrossFit

Session Focus:

(No Measure)

WARM UP:

. Calf jogging drill – 45sec

. Forward/Backward leg swinging drill – 30sec on each leg

Then;

5rounds of;

30sec – 20m shuttle runs

30sec – Prone Hold

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
[25mins time cap]

Push Press (5-5-5-3-3-3)

1 x 5 – Warm up sets

2 x 5 + 3 x 3 – Working sets

CrossFit

CrossFit Uncut – CrossFit

Session Focus: Powerlifting

(No Measure)

WARM UP:

3mins of 20m down/up shuttles

Then;

. Stick Rotations – 30reps

. Scorpion stretch – 30reps

. 180 degree squats – 15m

. Alternating toe touches – 15m

Bench Press (5-3-2-2-2-1-1-1)

5 + 3 – Warm up sets

2-2-2-1-1-1 – Working sets

Metcon (Time)

For time complete;

Buy in: 100 x Push Up

Then;

4rounds of;

5 x Deadlift @ 80/120kg

20 x Wall balls @ 6/9kg

Then;

Buy out: 50 x F2B

[25min time cap]

(RX + is available)

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