Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
2 Rounds
5 Sumo Romanian DLs
5 Hang Muscle Cleans
5 Front Squat
5 Burpees
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Bar Facing Burpees
Weightlifting
Sumo Deadlift (2 Reps Every 60 Seconds For 5 Rounds)
Last week of Sumo DL wave. Weight at 75% of 1RM Reset start position each rep. Be explosive and fast but efficiently with hip drive.
Sumo Deadlift (1 Reps Every 60 Seconds For 4 Rounds)
Weight at 85% of 1RM. Be explosive and fast but efficiently with hip drive.
Metcon
Fight Club (Time)
50 Deadlifts (135, 95)
25 Bar Facing Burpees
2 Minutes Rest
40 Front Squats (135, 95)
20 Bar Facing Burpees
2 Minutes Rest
30 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
Look to sustaining a moderately high pace (80-85% of max effort) for all three portions. As the workout progresses the loading will become more challenging. DL weight should be light. 18 minute time cap.
Mobility
Pigeon Stretch: 2 x 30 second each side
3 minutes soft tissue work: lacrosse ball, focusing on glutes