Widespread CrossFit – CrossFit
Warm-up
Lower Body Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Steps Each Direction
Then,
2 Rounds
5 Rollback-2-Split Stretches
10 Lateral Lunges
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week 1 of Box Squats. Use wide stance and 60% of 1RM or a moderate weight. Box height should be close parallel. All sets should be smooth. There should be zero hesitation to explode off the box on each rep.
Metcon
Nor’easter (AMRAP – Reps)
AMRAP x 15 Minutes
15 Wallballs (20, 14)
5 Power Snatches (115, 75)
10 Toes-2-Bar
New benchmark workout.
Focus on being efficient with all movements.
Pace yourself from start and adjust as you see fit. Snatch weight should be light.
Strength
Metcon (No Measure)
3 Rounds
20 Alt. One Legged KB Romanian Deadlifts
20 Deadbugs + Leg Extensions
