Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Weightlifting
Back Squat (2+2+2 Reps Every 3 Minutes For 4 Rounds)
Slightly different format today. Cluster format is 2 reps, 15 sec rest, 2 reps, 15 sec rest, 2 reps. Start at 70% of 1 Rep Max. As long as looks good and feels good, Increase weight each set, building to a heavy cluster of 6 reps. 2 minute rest between sets. Re-rack after each 2 set cluster – do not keep on back. Score will be heaviest weight completed all 6 reps. Last performed on 10/22/18
Metcon
Abs Of Steel (Time)
50 Toes-2-Bar
50 Front Rack Reverse Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
Abs and booty work today, with the added incentive to hold onto the barbell for just a little longer. Try to get your lunges done in no more than 3 sets. Burpee penalty is done if you pause or drop the barbell. The weight you choose should be heavy to complete 10 reps with. Last completed on 10/22/18. RX+ athletes use 135/95. Break up T2B to manage fatigue on the core. Scale Option (Knee Raises)(Front Squats, Weighted Box Step Ups). 12 minute time cap.