Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
3 rounds of:
8 Bent-over Rows (pronated grip)
8 SDHP
8 Push Press
8 Bent-over Rows (supinated grip)
8 Barbell Curls
15 Banded pull-aparts
15 Banded Pushdowns
Weightlifting
Floor Press (5-4-3-2-1-1-1)
In 15 minutes work up to a 1RM or heavy single floor press (neutral grip). Start with larger sets of light/moderate weight and work to heavy singles. Take 2 minutes rest between heavy singles and make sure you have a spotter in place.
Metcon
Heart Breaker (AMRAP – Reps)
AMRAP X 8 minutes
15 Push Press (115, 75)
15 SDHP (115, 75)
Effort today should be around 80%. This is a simple couplet but the risk of redlining early is high. Be sure to pace yourself early on and then go for broke in last minute. SDHP should be completed in 2 sets. Push Press should be completed unbroken as long as possible to decrease the number of times the bar has to be cleaned to the shoulders.
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)
Strength
Metcon (No Measure)
Tabata
8 Rounds
20 Second On/10 Seconds Off
Banded pull-aparts
Wheels on the Bus