Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping Jacks
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 Banded Glute Bridges
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs
Weightlifting
Deadlift (5-4-3-2-1-1-1)
Today working up to a heavy single conventional deadlift using a band for additional resistance and to train explosiveness through the entire movement. Rest 90 second – 2 minutes between sets.
Metcon
Simple Man (Time)
15-10-5
Power Cleans (155, 105)
Front Squats
Today’s metcon should be done at 90% effort. Loading should be relatively heavy, as long as you can maintain form. Targeting sets of 5 through out. 9 minute time cap.
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Strength
Metcon (No Measure)
40 Reverse Crunch + Deadbug