Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

10 Russian KB Swings

10 Sumo Squats

10 One Leg Glute Hip Raises Each

Then with a barbell

3 Deadlifts

3 Muscle Cleans

3 Front Squats

3 Deadlifts

3 Squat Cleans


Box Front Squats (3 Reps Every 60 Seconds For 9 Rounds)

Week 1 of Box Front Squats. Use 12-15 inch box with normal squat stance. The intent is to break-up the phases of the lift and explode out of the bottom while maintaining a proper rack position. Weight should be light to moderate or 60% of 1RM.

Each set should be smooth and explosive.


Mr. Clean (Time)


C2B Pull-ups


Squat Cleans (155, 105)
This workout is intended to more of a “grind”, slower pace. Squat cleans should be heavier and done in singles. Pull-ups should broken up into 2-3 sets to manage grip. PU scale: (pull-ups)(banded)(Ring Rows) 10 minute time cap.

Categories: wod

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