Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Walking Lunges
10 Banded Glute Hip Thrusts
10 Banded Good Mornings
Then
3 Rounds
5 DB Hang Power Cleans
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
Weightlifting
Back Squat (3 Reps Every 60 Seconds For 3 Rounds)
Week 1 of Speed Back Squats. First perform 3 sets of 3 reps @70% of 1RM. All sets should be fast/perfect technique.
Back Squat (2 Reps Every 60 Seconds For 3 Reounds)
Then 3 sets of 2 reps @80% of 1RM. All sets should be fast/perfect technique.
Metcon
Freshman V2 (AMRAP – Reps)
AMRAP x 7 Minutes
7 DB Power Cleans (50, 35)
7 DB Thrusters (50, 35)
Benchmark workout V2. Version #1 of this workout was for time, with a barbell and 45 reps of each. Go lighter then you think to keep intensity. Effort should be around 90-95% today. Shoot to complete the same number of reps (6-7 rounds) with this workout.
Strength
Metcon (No Measure)
3 Rounds
Banded Alphabet
25 Banded Double Leg Curls
