Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Dumbbell Bent Over Rows
5 Inch Worm Push-ups
15 Banded Overhead Pull-Aparts
15 Banded Front Pull-Aparts
Then,
2 Rounds
5 Shoulder Presses
5 Push Presses
5 Push Jerks
Barbell movements are done together as group on coach’s call.
Weightlifting
Push Jerk (3 Reps Every 90 Seconds For 6 Rounds)
Today is Week 1 of our push jerk progression, based off your max from 3/29. You will complete 6 sets of 3 reps at 70-75% for all sets. Reset on shoulders between reps (no rebounding).
Metcon
Metcon (No Measure)
EMOM x 16 Minutes
Minute 1: 8/5 Strict Pull-ups/Chin-ups
Minute 2: 10 Double DB Rollback Triceps Extensions
Minute 3: 20 Double DB Renegade Rows
Minute 4: 150 Ft. Single Arm Farmer Carry (75 ft. each)
Today’s EMOM consists of 4 different movements all that should capable of being sustained for all sets. The strict pull-ups will be challenging so make sure you scale accordingly. Alternate between pull-ups (pronated) and chin-ups (supinated). Rollback are done laying on the floor. Most will probably use different DB weight for rollbacks (lighter) and renegade rows (heavier). Go AHAP on the farmers carries. Scale options (8/5 banded strict)(12 ring rows). Class will split into 2 heat, with second heat starting 2 minute after first.
Strength
Metcon (No Measure)
50 Banded Pushdowns (overhand grip)
50 Banded Pushdowns (underhand grip)
50 Banded Overhead Tricep Extensions
Use red or black band.