Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

2 Rounds

10 Air Squats

10 Overhead Banded Pull Aparts

10 Banded Good Mornings

10 Front Banded Pull Aparts

Then 2 Rounds

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Thrusters

5 Burpees


Shoulder Press (4 Sets of 5 Reps)

Looking for a strict movement with no recruitment of the hips or legs. As long as reps look good and all reps are strict, increase weight across sets. Rest 30-45 seconds before supersetting with one arm DB rows.

One Arm Row (4 Sets of 10 Reps, each side)

Using dumbbells pick a weight that is challenging but can be completed unbroken. Use the same DB weight for all sets. Rest 30-45 seconds before supersetting with shoulder press


Jumanji (AMRAP – Rounds and Reps)

AMRAP X 15 Minutes

20 Hang Power Cleans (95, 65)

20 Thrusters (95, 65)

20 Burpees
Today’s metcon is a burner. Strive for 70-80% effort starting off slow and increasing as you see fit. Pacing needs to be the priority today and barbell weight should be light, allowing you to cycle through the hang power cleans quickly and complete larger sets (at least 10 reps). Focus on controlling your breathing on the thrusters and burpees.


Metcon (No Measure)

3 Rounds

30 Single Arm Banded Pushdowns, each arm

10 Hammer Curls

Categories: wod

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