Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
30s of work/20s of rest
Left Arm KB Russian Swings
Right Arm KB Russian Swings
Goblet Squat
Left Arm KB Push Presses
Right Arm KB Push Presses
Sumo Deadlifts
Mobility
Wall Squats
2 Sets of 10 Reps
3 seconds down, 2 seconds at bottom, 1 second up, 1 second at top
Wall Slides
2 Sets of 8 Reps
Weightlifting
Push Press (15 Minutes To Work Up To 3RM or Heavy Triple)
Shoot for 85-90% of 1RM. Newer athletes: 6 x 5 lighter weight. Focus on getting an efficient vertical, dip and drive. Reps should not be touch n go or rebounding.
Metcon
Old School (Time)
40 – 30 – 20 – 10
KB Swings (53, 35)
Walking Lunges
Abmat Sit-ups
Double Unders
Break into manageable setsna and pick sustainable pace. DU scale: (1/2 DUs)(2x singles) 18 minute time cap.