Widespread CrossFit – CrossFit
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,
5 Rollback-2-Split Stretches
10 Lateral Lunges
Warm-up (No Measure)
Then
5 Deadlifts
10 Sec Rest
5 Muscle Cleans
10 Sec Rest
5 Push Presses
10 Sec Rest
5 Power Cleans
10 Sec Rest
5 Front Squats
10 Sec Rest
5 Push Jerks or Split Jerks
10 Sec Rest
5 Squat Cleans
10 Sec Rest
5 Squat Clean & Jerks
With barbell and light weight. Go through movements as group stopping every 10s to rest and reset.
Weightlifting
Clean and Jerk (15 Minutes To Work Up To 1RM)
Take as many reps / sets as needed to build to max but dont wear yourself out. Technique still takes precedence over weight. We will use this number for the next 2 weeks doing % work.
Back Squat (15 Minutes To Work Up To 1RM)
Take 8-10 sets adding weight each. (Ex 5,4,3,2,1,1,1…) Technique still takes precedence over weight.
Metcon
Metcon (No Measure)
4 Rounds
15 Banded Pull-Throughs
15 Straight Leg Sit-ups
Rest as needed