Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
High Knees
Butt Kickers
Inside Ankle Taps
Outside Ankle Taps
High Skips
Carioca
Jumping Jack Shuffle
Backward 90% Hip Rotation
Marching Toe Touches
Knee Hug + Elbow-2-Ankle Lunge + Reach
Weightlifting
Squat Clean (2 Reps Every 3 Minutes For 5 Rounds)
Take 5 sets to build weight to 75% of 1RM or moderate double. Reset start position between reps. Superset each set with 12 banded good mornings. This portion is just to prime body for metcon, dont over do it.
Metcon
Zoro (2 Rounds for reps)
AMRAP x 5 Minutes
750m Row
Max Rep Squat Cleans (155, 105)
5 Minutes Rest
AMRAP x 5 Minutes
750m Row
Max Rep Squat Cleans (155, 105)
As long as form is solid, loading should be slightly heavier and done as fast singles. Row should NOT be max, but slightly uncomfortable. Score should be close. Score is total squat cleans completed for both AMRAPs. Squat clean scale: 1 PC + 1 FS