Widespread CrossFit – CrossFit

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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


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 (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.

Categories: wod

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