CF052118

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Glute Bridges 10 Reverse Lunges Then 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Push Press 5 Back Squats 20 Seconds Rest 3 Power Clean 3 Front Squat 3 Push Jerk 3 Back Squats Weightlifting Clean and Jerk (15 Minutes […]

CF051918

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m Row 10 Walking Lunges 10 Banded Good Mornings 5 Half Burpees Metcon Metcon (Time) Teams of 2 5 Rounds (Total) 500m Row 50 Burpees 50 Abmat SitupsOne partner works at a time. Split distance and reps up evenly between partners. Break […]

CF051818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 5 Hang Muscle Cleans 5 Push Press 5 Barbell Curls 5 Bent-Over Rows (Underhand Grip) 5 Bent-Over Rows (Overhand Grip) 3 Inchworm Push-ups Strength Close Grip Floor Press (5 Reps Every 60 Seconds For 5 Rounds) Weight at 55% […]

CF051718

Widespread CrossFit – CrossFit View Public Whiteboard 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 […]

CF051618

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes soft tissue working using foam rollers and lacrosse balls focusing on IT bands, hamstrings, thoracic spine and lats Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 3 Elbow-2-Ankle Lunges Each Side 8 One Arm KB Suitcase Deadlifts Each Side 20 Second Elbow Plank Gymnastics […]

CF051518

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row + 60 Pass Throughs Then 3 Rounds 5 Lateral Burpees 5 Overhead Squats 10 Banded Good Mornings Weightlifting Bent Over Row (4 Sets of 8 Reps) Upper-body strength work today. Focus on hinging at the waist getting your torso […]

CF051418

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Sumo Squats 10 Banded Glute Bridges 5 Banded Clam Shells Each Side Then 2 Rounds 8 DB Reverse Lunges 8 DB Romanian Deadlifts 8 DB Push Press 8 DB Power Cleans 8 DB Thrusters Weightlifting Deadlift (5 Sets of 5 Reps […]

CF051118

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts 10 Thoracic Rotations Each Side Close Grip Floor Press (5 Reps Every 60 Seconds For 5 Rounds) Week 1 of Speed Close Grip Bench Press. […]

CF051018

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 Elbow-2-Ankle Lunges 10 Glute Bridges Tabata 4 Rounds 20 Sec On, 10 Sec Off Medball Cleans Jump Rope Weightlifting Back Squat (4 Reps Every 2 Minutes For 5 Rounds) Last week of speed back squats. Weight at 65% of 1RM. Add […]

CF050818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With 1 Kettlebell Complete 10 One Arm Russian KBS Each 10 One Arm KB Squats Each 10 One Arm Push Presses Each 10 One Arm KB Bent Over Rows Each 10 One Arm Reverse Lunges Each Then 200m Run Strength Pull-ups (4 Sets of […]