Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Jump Rope
Upper Body Warm-up (No Measure)
3 Rounds
6 Bent Over Rows
6 Push Presses
6 Barbell Curls
25 Overhead Banded Pull Aparts
10 Thoracic Rotations Each Side
Weightlifting
Close Grip Floor Press (5 Reps Every 2 Minutes For 4 Rounds)
Superset of close grip floor press and rope climbs. Close grip floor press will be performed with the hands just inside of the shoulders to emphasize the triceps. Increasing weight each set. Last set should be around 85% of 1RM. Superset with 1-2 rope climbs. Scale option (2 Up Down Rope Pulls, 10 Ring Rows)
Metcon
Metcon (Time)
9-15-21
Hang Power Snatch (95, 65)
Toes-2-Bar
*100 Speed Steps To End Each Round
Looking for around 80-85% effort today. Snatches should be LIGHT and capable of being done in big sets. T2B can be smaller sets and should be consistent for all three rounds. Use the speed steps as a chance to shake out the arms and rest your grip. 16 minute time cap.
Strength
Metcon (No Measure)
4 Rounds
12 Barbell Roll Outs
60 seconds rest between rounds