wod

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 Minutes

5 Box Step-ups Each Leg

5 Box Jump

5 Kettlebell Swings

5 Bent Over Rows

5 Power Clean

5 Push Press

5 Power Snatch

10 Hanging Knee Raises

Metcon

Metcon (Time)

30 Calorie Row

30 Power Snatch (115, 75)

30 Chest-2-Bar Pull-ups

30 Power Cleans (115, 75)

30 Toes-2-Bar

30 Push Press (115, 75)

30 Box Jump (24, 20)

30 Thrusters (115, 75)

30 Kettlebell Swings (70, 53)

30 Calorie Row
Start at slower pace and adjust as you work your way through each movement. Be smart with weight and scale options. Weight should allow for sets of 6-8 reps.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Active Straight Leg Raises Each

10 One Leg Glute Bridges Each

10 Banded Good Mornings

10 Sumo Deadlifts

Weightlifting

Sumo Deadlift (Work Up To Heavy 3 Reps)

In 15 minutes or 8-10 sets build to a heavy triple or 3RM. Shot for 80-85% of current 1RM. Challenge yourself but be smart and safe.

Strength

Metcon (No Measure)

3 Rounds

10 DB Glute Bridges

8 DB Forward + Reverse Lunge Each Leg

20 Deadbugs w/ Plate Pass

60 Seconds Rest
Weight should be challenging but reps executed with perfect form.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

30 Banded Front Pull-aparts

30 Banded Overhead Pull-aparts

10 Thoracic Rotations Each Side

Then

2 Rounds

6 Bent-over Rows

6 Reverse Lunges

6 Push Press

6 Barbell Curls

Strength

Split Stance Landmine Press (4 Sets of 8-10 Reps)

Similar to last week, doing a push pull combo using the landmine but this week superset with 10 banded seated rows. All sets should be challenge but consistent. Sightly heavier weight than last week, if form can be maintained. Use a purple band for rows. Rest 30 seconds between movements.

Metcon

Metcon (No Measure)

AMRAP x 15 Minutes

50 Foot Overhead + Front Rack Carry

50 Foot Walking Lunges

10 Strict Toes-2-Bar
There is no score today so there should be zero degradation in form. Maintain a “controlled” 70% effort throughout. Rest as needed between rounds. Scale option (Strict Leg Raises)(Strict Knee Raises)

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 Minutes

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

5 Good Mornings

5 Barbell Rows

Weightlifting

Power Clean (Work Up To Heavy Single)

In 15 minutes or 8-10 sets build to a heavy single or 1RM. As always, form should take. precedence for weight. End on a high note, mentally and physically.

Metcon

Kiss The Sky (Time)

3 Rounds

12 Burpees

12 DB Front Squat (50, 35)

4 Minutes Rest

3 Rounds

12 Burpees

12 DB Front Squat (50, 35)
Repeat benchmark workout. Effort should 90% on both parts. Go lighter and faster! FS should be done unbroken throughout. Your score is total time including rest.

Strength

Metcon (No Measure)

3 Rounds

10 Nordic Hamstring Curls
Working with a partner, slowly lower down and push yourself back up. Rest as needed between sets.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

10 Calorie Row

30 Singles

10 Air Squat

30 Jumping Jacks

Metcon

Metcon (AMRAP – Reps)

Teams of 2

AMRAP x 20 Minutes

50 Double Unders

50 Wall balls (20, 14)

50 Calorie Row

50 Handstand Push-ups
One partner works at time, splitting work up into big sets, to minimize transitions. Output should be relatively high 85% when it is your turn. Scale options (100 singles as team)(DB push presses)

Strength

Metcon (No Measure)

AMRAP x 8 Minutes

10 Double DB Hammer Curls

10 Double DB Romanian Deadlifts

30 Plate Russian Twists

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Pass Throughs

10 Banded Front Pull-aparts

10 Banded Overhead Pull-aparts

5 Thoracic Rotations Each Side

Then

2 Rounds

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Push Presses

5 Push Jerks

10 Ring Rows

Strength

Chin-ups (6 Sets of 5-7 Reps)

Similar to last week except this week we are stressing the biceps to a higher degree. Accumulate as many strict chin-ups as you can in 6 sets. All sets should be challenging but consistent. Use under hand shoulder width grip. Choose a rep count and scale option based on your ability. Rest 60-90 seconds between sets. Your score will be the set with minimum number of reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 Minutes

12 Hang Power Cleans (135, 95)

9 Shoulder-2-Overhead (135, 95)

6 Chest-2-Bar Pull-ups
Don’t underestimate this one, it will catch up with you fast. Start at a slower pace around 70% and build.

The last 2 minutes should be all out. Weight should be light enough to allow for unbroken sets on first couple rounds. Scale options (kipping chin over)(banded kipping)(banded strict)((jumping)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Strength

Metcon (No Measure)

3 Rounds

10 Lateral Raises

15 Banded Seated Rows
Use fractional plates for lateral raises and purple band for rows.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Walking Lunges

One Leg Deadlifts

High Skips

Fast Feet

Butt Kickers

Carioca

Jumping Jack Shuffle

Then

2 Rounds

5 Romanian Deadlifts

5 Deadlifts

5 Air Squats

5 Goblet Squats

5 Jumping Squats

Weightlifting

Deadlift (3 Reps Every 2 Minutes For 8 Rounds)

For the next 2 week we will be using accommodating resistance with conventional deadlift. All reps should explosive with perfect form. Weight should be 70-75%. Add a purple or black band over barbell. Reset start position on each rep. This should not be touch-n-go reps. New athletes or athletes with any back issues, eliminate the band and just weight light, focusing just on form.

Metcon

Metcon (Time)

100 Goblet Squats (70, 53)

*EMOM complete: 30 Double Unders
Choose a weight that will challenge you to complete sets of 10-15 reps at a time. Scale option (15 DUs)(60 singles) 10 minute time cap.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

100 Meter Run

20 Overhead Arm Swings

20 AcrossBody Arm Swings

10 Kip Swings

10 Pass Throughs

Then

3 Rounds

3 Hang Muscle Snatches

3 Snatch Grip Push Presses

3 Hang Power Snatches

Metcon

Townsend (Time)

Teams of 2

10 Rounds

200 Meter Run

20 Power Snatches (95, 65)

20 Toes-2-Bar
New Hero WOD in honor of Police Officer Clayton Joel Townsend who was killed in the line of duty on January 8, 2019. One partner works at a time, splitting work evenly between the 2 of you. You should be able to do sets of 5 on T2B and 10 on snatches, scale appropriately. With the built in rest, you should be able to maintain a high output of 80-85%. 30 minute time cap.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

20 Skip Jacks

5 Inchworm Push-ups

5 Thoracic Rotations Each Side

Then

3 Rounds

5 One Arm KB Push Presses Each

5 One Arm KB Bent Over Rows Each

5 Russian KB Swings

5 American KB Swings

Strength

Split Stance Landmine Press (4 Sets of 6-8 Reps)

For today’s push pull combo you are alternating between landmines presses and one arm DB rows. Weight and sets should be challenging but executed with perfect form. Rest 30 seconds after after each movement. Your score is the minimum number of reps.

One Arm Row (4 Sets of 8-10 Reps)

Kettlebell starts in neutral grip rotating to overhead grip at top of each rep. Complete all 8-10 reps on one side before switching. Use rig as support.

Metcon

Metcon (Time)

5 Rounds

21 Abmat Sit-ups

15 KBS (53, 35)

9 Burpees

60 Seconds Rest
Find a challenging pace and sustaining it. During rest period focus on slowing HR and breathing, dont expect full recovery. 20 minute time cap.

Strength

Metcon (No Measure)

3 Rounds

15 Bent Over Lateral Raises

15 Banded Pushdowns
Use frational plates for lateral raises and red or black band for pushdowns.

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

20 Banded Glute Bridges

10 Air Squats

10 Birddogs

Then

3 Rounds

3 Deadlifts

3 Power Cleans

3 Front Squats

3 Squat Cleans

3 Thrusters

Weightlifting

Front Box Squats (Work Up To Heavy 3 Reps)

In 15 minutes or over the course of 7-9 sets build to a heavy triple or 3RM. Warm-up / work-up sets should look like 7-5-4-3-3-3…. Stance should be shoulder width and box height at parallel. Shot for 80-85% of 1RM

Metcon

Firestorm (AMRAP – Reps)

AMRAP x 8 Minutes

1k Row

Max Reps Squat Clean Thrusters (135, 95)
Pick a challenge weight you can perform fast singles with. DO NOT over pace this one! Looking 90% effort for both the row and squat clean thrusters.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Strength

Metcon (No Measure)

50 One Leg Glute Bridges Each
Elevated front foot on 45lb plate. Break up reps however you would like.