Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
High Knees
Butt Kickers
Inside Ankle Taps
Outside Ankle Taps
High Skips
Carioca
Jumping Jack Shuffle
Backward 90% Hip Rotation
Marching Toe Touches
Knee Hug + Elbow-2-Ankle Lunge + Reach
Weightlifting
Floor Press (3 Reps Every 60 Seconds For 3 Rounds)
Final week of speed floor press This week do 3 speed sets @ 50% with medium width grip, then 3 heavier set.
Floor Press (3 Sets of 3 Reps)
Increase weight each sets, working up to moderate heavy triple, not max. Take 90 seconds to 2 minutes rest between sets.
Metcon
Metcon (No Measure)
EMOM x 20 Minutes
Minute 1: 100ft Bottoms-up KB Carry
Minute 2: 15 Russian KB Swings (53, 35)
Minute 3: 30 Double Unders
Minute 4: 10 Strict Toes-2-Bar
Minute 5: 15 Plate Ground-2-Overhead (45, 25)
This workout should be done around 70% effort.
Looking for around 30 seconds of work followed by 30 seconds for rest each minute. It is not supposed to be brutally hard, but should still get your heart-rate up.
