Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
2 Rounds
5 Roll Back-2-Split Stretch
10 Air Squats
5 Half Burpees
10 Romanian Deadlifts
10 Deadlifts
Add light weight to barbell for second round.
Weightlifting
Deadlift (5-3-2-2-1-1-1-1)
Today we are using this weightlifting session to find our weight for the metcon. In 12 minutes gradually work up to a heavy single rep deadlift. Form should be PERFECT, stop when it brings down the slightest bit. Rest 60 seconds – 2 minutes between repetitions. Between deadlift reps warm up your T2B.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
1 Deadlift (405, 275)
10 Bar Facing Burpees
15 Toes-2-Bar
April Fools on DL weight!!!! Today’s metcon should be performed around 80% effort. Choose a DL weight which is heavy, but that you can maintain with good form under fatigue. DL should be less then 80% of your 1RM. Pace the burpees and break up the T2B early as needed to maintain a consistent pace throughout this workout.
Strength
Metcon (No Measure)
100 Band Leg Curls Each
Use black band
