Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
300m Row or 200m Run
Then
3 Rounds of
20 Sec On, 10 Sec Off
KB Marches (Left Arm)
KB Marches (Right Arm)
Russian Swings
Goblet Reverse Lunges
Then
300m Row or 200m Run
Weightlifting
Front Squat (3 Reps Every 90 Seconds For 5 Rounds)
Week 2 of pause front squat work. This week weight should be 80% or 5% heavier then last week, as long as all sets looked good last week. Take one one thousand pause in bottom of each squat to break up phases of lift.
Metcon
Metcon (Time)
Every 4 Minutes For 5 Rounds
10/8 Calories
10 KBS (70, 53)
20 Air Squats
Today we are looking at sustaining higher-output, around 85% for all sets. You should have enough rest (around 90 seconds) to do this, but make sure you do not go 100% or you will likely won’t be able to recover. Class will be split into 2 heats, separated by 2 minutes. RX+ (alt. pistols). Score is slowest split for 5 rounds.
Strength
Metcon (No Measure)
80 Double Banded Leg Curls
Black or purple band