Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then 2 Rounds
10 Around The Worlds
7 Ring Rows
7 Shoulder Press
7 Push Press
7 Barbell Rows
7 Barbell Curls
Weightlifting
Push Jerk (3 Reps Every 60 Seconds for 6 Rounds)
First of three weeks focusing on Push Jerk. Working from the rack today. Weight should be 70% of 1RM. Keep same weight for all sets. The goal is to be efficient/fast today. Reset on each rep (not done touch and go). Scale Option Push Press 5×5, Light to Moderate Weight.
Metcon
Metcon (Time)
Every 4 Minutes for 4 Rounds
12 C2B Pull-ups
400 Meter Run
Effort should be 80%. You should have 60 seconds of rest after each round. If not, you need to scale. C2B should be able to be done unbroken. C2B scale (kipping chin over bar, Jumping C2B, ring rows). Score will be your slowest split.
Strength
Metcon (No Measure)
3 Rounds
10 Lateral Raise
10 Front Raise
10 Cuban Press
10 DB Hammer Curls
Keep weight light! 5 or 2.5 lbs for first three movements and 10 or 20 lbs for hammer curls