Widespread CrossFit – CrossFit

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Warm-up (No Measure)


5 Rounds

20 Seconds On/10 Seconds Off

Speed Steps

Wall Balls

Hollow Rocks

Then 2 Rounds

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Back Rack Reverse Lunges

10 Bird Dogs (5 each leg)


Power Clean (3 Reps Every 90 Seconds For 5 Rounds)

Today is the second week of Power Clean progression. Weight this week is 80% of 1RM if here last week, otherwise 70-75%. Still think about all reps being fast and aggressive. Take 3 sets to work up to workout weight.

Bulgarian Split Squats (5 Reps (Each Leg) Every 90 Seconds For 4 Rounds)

Using same box as last week (12 – 18 inch), take 2 warm up sets with each leg, 1 with no weight and 1 with weight, working up to a light to moderate weight. If you were here last week, try to increase weight by 5-10#.


Metcon (No Measure)

8 Rounds

Every 2 Minutes

20 Seconds Sled Push (45, 25)
Slightly different sled push workout. Work for 20 consecutive seconds – doesn’t matter where stop. Looking for Max effort on each set. This may not look as sexy on paper, but is an incredibly effective way to train the anaerobic system. Rest period is not enough for “full recovery” but enough to sustain high effort.

RX+ (60, 40)


Metcon (AMRAP – Rounds)

Single Arm Farmers Carry
Max 100 Ft. Trips in 5 Minutes. Alternate sides every 100 feet. Go as AHAP.

Categories: wod

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