Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Walking Lunges with OH Reach
10 One Leg Glute Hip Raises
10 X-Band Walks Each Direction
Then
2 Rounds
5 Deadlifts
4 Muscle Cleans
3 Front Squats
Weightlifting
Front Squat (15 Minutes To Work Up To Heavy Single)
Take 1 second pause below parallel then 1 second pause above parallel. Beginner: 5×5 working up to moderate weight with 90 sec rest. The purpose of a multiple-pause squat is to solidify positions below and above parallel. Progressively add weight for 8-10 sets, working up to your heaviest single for the day.
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Benchmark workout today. Looking for consistent scoring for each amrap. Overall, your pace should be around 80-85% for all sets. Score is lowest AMRAP score.
