Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
30 Singles
4 Russian Kettlebell Swings
4 Kettlebell Swings
8 Half Burpees
16 Banded Front Pull-Aparts
5 Yoga Push-ups
Weightlifting
Dumbbell Chest Press (5 Sets of 8 Reps)
Today we will be performing DB floor press with a grip rotation. Grip will rotate from palms facing into palms facing forward. Use 2 warm up sets to work up to your desired weight. Keep same weight for all sets. Superset DB one arm rows. Rest 60 seconds between movements.
Iso-dynamic Kettlebell Rows (5 Sets of 8 Reps Each Side)
Start with KB in each hand and arm bent, back flat, extend one arm at a time alternating each rep,. We are working opposing muscle groups. These are challenging so go lighter than may think to ensure upper-back engagement. Superset with DB alternating one arm row. 60 seconds rest between movements.
Metcon
Metcon (Time)
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climbs
Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18-minute time cap. Scale option (4-3-2-1 rope pulls)((20-15-10-5 Ring Rows)