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

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

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