Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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
Metcon
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.
Strength
Metcon (No Measure)
3 Rounds
30 Single Arm Banded Pushdowns, each arm
10 Hammer Curls