Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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.
Metcon
Mr. Clean (Time)
21-15-9
C2B Pull-ups
9-7-5
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.