Widespread CrossFit – CrossFit
Warm-up (No Measure)
14 Banded Glute Bridges
12 Reverse Lunges
8 Air Squats
4 Box Jumps
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Today’s workout is geared at power development. This type of work is incredibly important to develop and maintain fast twitch muscle fiber while allows you to build lean muscle mass. This whole weightlifting session should be done at a faster paced so your HR and breathing will be elevated. We will move from one movement to next quickly to keep HR up.
Box squat weight should be at 50-60% of your 1RM or a light/moderate. Stand should be wide (outside shoulder width) and all sets should be fast and explosive. Box height should be parallel.
Deadlift (2 Reps Every 60 Seconds For 6 Rounds)
We are doing conventional deadlift using a red or black band for additional resistance and to train explosiveness through the entire movement.
Banded deadlift weight should be at 50-60% of your 1RM or light /moderate. Use the same band from Monday. All sets should be fast and explosive.
Box Jumps (3 Reps Every 60 Seconds For 6 Rounds)
Starting from a seated position (18 inches) with feet off the ground, touch ground and explode up on on box (30+, 24+) Partner up with someone doing same box heigh. All sets should be fast and explosive.
Front Rack Lunge (20 Reps Every 2 Minutes For 3 Rounds)
Perform with double kettlebells in the front rack position. Sets should be unbroken.