Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20s Work/10s Rest
Single unders
Mountain Climbers
Double Under or Double Under Attempts
Russian Swings
Mobility
3-5 minutes soft tissue work focusing on lats, upper back and hamstrings using foam rollers and lacrosse balls
Strength
J.M. Barbell Press (4 Sets of 10 Reps)
Doing some repetition work for the upper-body today. This movement is a hybrid of close grip press and tricep extensions. Weight should be light and reps perfect. Weight should be lighter then your close grip press.
Superset with one arm rows, resting 45 seconds between each movement
One Arm Row (4 Sets of 10 Reps)
Hold for 2 second pause at top of each rep. Weight should be light and reps perfect.
Metcon
Metcon (Time)
100 Double Unders
50 Push-ups
50 Abmat Sit-ups
60 Seconds Rest
75 Double Unders
50 Walking Goblet Lunges (53, 35)
50 SDHP (53, 35)
60 Seconds Rest
50 Double Unders
50 Pull-ups
50 Hollow Rocks
You will need to be efficient with double unders and manage shoulder and abdominal fatigue by breaking up the sets before you hit failure. The 60 seconds rest is only enough to get your heart-rate down slightly. Chip away at one movement at a time! DU Scale (60-40-20)(2x Singles) 20 minute time cap