Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Side Legs Lifts Each (w/ Heal Against Wall)
10 Alt. Single Leg Glute Bridge
15 Banded Air Squats
Then
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
10 Reverse Lunges
Weightlifting
Back Squat (3 Reps Every 90 Seconds For 5 Rounds)
Today is week 2 of our Back Squat progression work. Today’s work entails 5 sets of 3 @80% or a heavy/moderate weight with a 1 one thousand pause at the bottom of each rep. Do 3 warm-up/work up set to get to workout weight.
Metcon
Batwings (Time)
600 Meter Run
30 Deadlifts (225, 155)
30 Lateral Burpees
This workout should be performed around 90% effort meaning near a “sprint” pace. Burpees over the bar will be done laterally. Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets, 7-10 reps. 9 minute time cap. Scale option (45 Calorie Row) If needed, we will split class into 2 heats.
Strength
Metcon (No Measure)
Tabata
(20 Seconds On, 10 Seconds Off)
8 Rounds
Banded Double Leg Curls