Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Jumping Jack Shuffle
Then
2 Rounds
10 Romain Deadlifts
10 Front Squats
10 Push Presss
10 Thrusters
Strength
Barbell Glute Bridge (5 Reps Every 60 Seconds For 7 Rounds)
Today we are training your booty. This is a relatively new movement but a great way to target your glutes. All 7 sets should be challenging and done with ONE weight. Take 3 warm-up/work up sets to build to your weight before starting your first “working” set.
Metcon
Barn Burner (Time)
40 Power Cleans (115, 75)
30 Thrusters (115, 75)
Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay with sets that will allow for consistency. The loading should be light; meaning a weight you can perform 5-7 reps per set with relative ease.
Strength
Metcon (No Measure)
4 Rounds
12 Banded Pallof Press
60 Seconds Rest Between
Use heavier purple band today. Switch directions each round.