Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Romanian Deadlifts
Muscle Clean
Front Squat
Front Rack Reverse Lunge
Bent Over Row
Mobility
Worlds Greatest Stretch: 20 seconds each position
Weightlifting
Front Squat (3-2-1-3-2-1)
Pecentages: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%
The purpose of using a “wave” format is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. Take 2 minute rest between sets. Your score will be weight for last single.
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Benchmark workout that we have done in past and will do again. Each interval should remain around 80-85% of max effort. Come up with a strategy so you can sustain your pace for 3 minute 5 times. PC weight should be light, so you can go unbroken whole time. Each round you will start back where you left over. Your score is total number of completed rounds.