Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Walking Lunges
Jumping Jack Shuffle
Then
2 Rounds
7 Romanian Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Deadlifts
7 Power Cleans
7 Front Squats
Add light weight to barbell for 2nd round.
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Box squat weight should be at 55-65% of your 1RM or 5% heavier than last week. Stance should be wide (outside shoulder width) and all sets should be fast and explosive. Box height should be parallel.
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.
Metcon
Crazy Train (AMRAP – Rounds and Reps)
AMRAP x 5 Minutes
1 Power Clean (135, 95)
2 Front Rack Reverse Lunges
3 Front Squats
This is a tough 5-minute AMRAP for the lower-body.
Effort should be close to 100%. Use a load that is challenging, but will allow you to keep moving for the entire 5 minutes. Dont look at the clock just go!
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)