Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
20 Walking Lunges
60 Second Elbow Plank
Then With Barbell
2 Rounds
5 Romanian Deadlifts
5 Front Squats
5 Back Squats
5 Good Mornings
Weightlifting
Back Squat (5 Reps Every 2 Minutes For 5 Rounds)
Weight at 60% of 1RM. Add 1 second pause at bottom of each squat, to break up phases of the lift. Squats should be slightly heavier than last week with each set still explosive out of the hole. Superset with 3 seated box jumps. Height should be challenging (30, 24)
Reverse Lunges (4 Sets of 6 Reps Each Side)
Holding barbell in front rack position complete 12 alternating reverse lunges. Weight should be light to moderate, all sets unbroken.
Strength
Metcon (No Measure)
4 Rounds
100ft Front Rack KB Carry
5 Bird Dogs Each Side
5 DB Single Leg Deadlifts Each Side
On bird dogs hold each rep for 2 count. Deadlift weight should be light and reps slow. Rest as needed.