Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
20 Banded Overhead Pull Aparts
10 DB Bent Over Rows
20 Banded Front Pull Aparts
10 DB Hang Power Cleans
20 Banded Overhead Pull Aparts
10 Push-ups
Weightlifting
Chin-ups (In 6 Sets Work Up To 3RM )
Today we are building to a 3RM with the close grip chin-up, over 6 sets. This variation is done with grip inside shoulder width and supinated grip which focuses on the biceps. If you are able to add weight you have a few options – weight belt, band-resisted, DB between feet. Scale option (6×3 bodyweight)(6×5 partner assisted) Take 90 seconds – 2 minutes rest between sets.
Metcon
Metcon (No Measure)
Teams of 2
21 DB Hang Power Cleans (50s, 35s)
21 DB Floor Presses
21 DB Bent Over Rows
15 DB Hang Power Cleans
15 DB Floor Presses
15 DB Bent Over Rows
9 DB Hang Power Cleans
9 DB Floor Presses
9 DB Bent Over Rows
This workout is not for time. Partner 1 will complete the round of 21s in as few sets as possible, while maintaining proper form, before partner 2 goes. Once both partners have completed the round of 21s, partner #1 will start on round of 15s and so on. Each round the reps decrease but fatigue will increase. Weight should be challenge but you should be able to perform large sets of each movement without hitting failure. DB floor press should be neutral grip. 20 minute time cap.