Widespread CrossFit – CrossFit
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
Weightlifting
Close Grip Floor Press (2-2-2 Reps Every 2 Minutes For 5 Rounds)
Cluster format meaning take 10 second rest between sets of 2 reps. Add weight each round, working up to heavy 6 reps. Shoot for 80% of 1RM CG floor press. Beginners: Do 5×5 working up to moderate weight. Superset each set with 15 front banded pull-aparts.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
5 Strict Pull-ups
12 Alternating DB Snatches (50, 30)
200 Meter Run
RX+: (1 Legless Rope Climb) Looking for 12 minutes of consistent work. Use the 200m intervals as “active recovery”. DB Snatches are done open-style alternating in the air and touch n go at ground if possible. PU scale: (Strict Banded)(Ring Rows)