Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
25 Jumping Jacks
5 Hang Muscle Clean
5 Hang Muscle Snatch
5 Knee Raises
25 Jumping Jacks
5 Hang Muscle Clean
5 Hang Muscle Snatch
5 Knee To Elbows
25 Jumping Jacks
5 Hang Muscle Clean
5 Hang Power Snatch
5 T2B
25 Jumping Jacks
Gymnastics
Metcon (No Measure)
EMOM X 8 Minutes
EVEN Minute: 10 Double KB Bent-over Rows + 15 Banded Pushdowns
ODD Minute: 40 second Handstand Hold
Today we’re working on Handstand Holds. Try to hold for as long as can with goal getting in 40 seconds of work. On even minutes perform some some accessory work for the back/triceps to get ready for Metcon. Scale options (3 wall walks) (12 seated dumbbell press).
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 18 Minutes
400 Meter Run
15 Toes-2-Bar
15 Hang Power Snatch (75, 55)
Today’s workout should be around 75% effort. The snatches and T2B will likely get your heart-rates higher and make it difficult to sustain consistent effort for the entire 18 minutes. Use the run intervals to allow for recovery between rounds. Scale option (Knee-2-Armpits)(Knee Raises).
Strength
Metcon (No Measure)
36 Barbell Curls
3 sets of 12 reps (6 reverse and 6 supinated grip)
