Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
7 Clean Grip Deadlifts
Modified Burgener Warm-up (Clean Focus) (No Measure)
MODIFIED BURGENER WARM-UP:
1. Down & Up
2. Dip & Shrug
2. Elbows High and Outside
3. Muscle Clean
4. Clean Lands at 2″, 4″, 6″
5. Clean Drops
SKILL TRANSFER EXERCISES:
1. Front Squat
2. Hang Power Clean
2. Power Clean
3. Full Clean
Weightlifting
Floor Press (5 Reps Every 2 Minutes For 5 Rounds)
For the floor press, start at about 60% and build up weight each round ending on a challenging but NOT maximal set of 5 reps. Superset each round with 10 ring rows using overhand wide grip (outside shoulder width, elbows at 45 degrees). Partner up with one athlete lifting the other one spotting.
Metcon
James Brown (Time)
4 Rounds
15 Power Cleans (95, 65)
15 Lateral Burpees Over Bar
Today’s metcon should be close to all out effort, 90-95%. Clean weight should light, if in doubt go lighter. All reps should be done fast and unbroken. 9 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
25 Banded Facepull-Aparts
25 Banded Pushdowns
Rest as needed between rounds