Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Russian KB Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 60 Single Unders
10 American KB Swings
10 Hollow Rocks
10 SDHP
30 Double or 60 Single Unders
Mobility
Pigeon Pose: 30 second on each leg
Terminal Knee Extensions: 15 reps each leg (green band)
Weightlifting
Front Squat (3 – 2 – 1 – 3 – 2 -1+)
Start at 50% of 1RM build up from there. Using first wave as a judge, second wave should be heavier. (50-60-70-60-70-80) Final set is for max reps. Newer athlete or injured: 6 x 4 lighter weight.
Metcon
Downtime (AMRAP – Rounds and Reps)
AMRAP x 10 Minutes
5 Squat Clean Thruster (135, 95)
10 Burpee Pull-ups
RX+: (5 Burpee Muscle-ups) Squat Clean Thrusters (clusters) can be done in fast singles. Burpee Pull-ups can resemble more of a jumping pull-up. Athletes should be within fingertip reach of pull-up bar. Scale weight and/or movements as needed.
