Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
5 Yoga Push-ups
20 Deadbugs
15 Barbell Bent Over Rows
10 Ring Rows
Weightlifting
Close Grip Floor Press (5-4-3-2-1-1-1)
In 15 minutes work up to a 1RM or heavy single close grip floor press. Start with larger sets of light/moderate weight and work to heavy singles. Take 2 minutes rest between heavy singles and make sure you have a spotter in place.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
200 Meter Run
2 Rope Climbs
20 Barbell Rows (95, 65)
Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row, something you do 20 reps in 2-3 sets max. The run will be a good opportunity to rest your grip and shake out the arms. Focus on efficient foot turnover and recovery breathing during the run. Scale options (2 Ropes Pulls)(5/3 Chin-ups Total)(7/5 Banded Strict Chin-ups Total)(10 Ring Rows)
Strength
Metcon (No Measure)
3 Rounds
12 Side Plate Raises
12 Front Plate Raises
12 Rear Plate Bent Over Raises
Use fractional plates and controlled movement.