Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 RDLs
5 Hang Muscle Cleans
5 Front Squats
5 Burpees
10 Thoracic Rotations
10 Glute Bridges
Weightlifting
Deadlift (15 Minutes To Work Up To 5RM)
Touch & Go Deadlifts Today. Take 15 minutes to work up to a 5RM. Goal is to try and reach 80% of your 1 rep max. Focus on your technique over load. Last tested 5RM on 8/20
Metcon
Metcon (AMRAP – Reps)
AMRAP X 10 Minutes
1 Box Jump (24,20)
1 Thruster (95, 65)
2 Box Jumps
2 Thrusters
3 Box Jumps
3 Thrusters
35 Double Under’s
4 Box Jumps
4 Thrusters
And so on adding 1 rep each round, performing 35 Double Under’s after every third round.
This Metcon is meant to be done at 80-85%. Pace yourself from the start and break up the Thruster’s early to avoid blowing up. After every third round athlete will perform double under and can’t move onto next round until Double Under’s are completed. Score is total number of box jumps and thrusters. Double Under’s don’t count toward score. Scale Option (60 Singles).
Strength
Metcon (No Measure)
75 Banded Pull Throughs