Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Overhead Arm Swings
10 Cross Body Arm Swings
10 Banded Pass Throughs
20 Banded Front Pull-aparts
20 Banded Overhead Pull-aparts
Then
2 Rounds
20 Jumping Jacks
20 Alt. Plank Shoulder Taps
20 Ring Rows
10 Kettlebell Swings
Strength
Push-ups (4 Sets of 10-15 Reps)
Week 2 of decline push-ups. Targeting the chest, shoulder and tricep from a slightly different angle. Feet will elevated on 45lb plate. All sets should be challenging and consistent number of reps. Superset with double KB bent over rows, taking 30 seconds rest between movements. Scale options (banded resistance push-ups)(regular push-up w/ toes on ground)(elevated push-ups) Score is minimum round.
Bent Over Row (4 Sets of 10-15 Reps)
Using kettlebell in each hand with pronated (overhand) grip
Metcon
Metcon (Time)
Every 4 Minutes For 4 Rounds
100 Meter Medball Run (30, 20)
10 Double KB Hang Clean + Press (53s, 35s)
20 Plate Abmat Situps (25, 15)
Look to sustain a high levels of consistent output, around 80%, for all rounds. Loading should be light and rounds should be done unbroken. Shot to get at least 60 seconds of rest before the start of the next round. The class will be split into 2 heats. Score is the slowest round.
Strength
Metcon (No Measure)
AMRAP x 7 Minutes
15 Banded Tricep Pushdowns
15 Banded Tricep Pulldowns
15 Banded Tricep Overhead Extensions
Use overhand grip on pushdowns and underhand grip on pulldowns.
