Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

3 Elbow-2-Ankle Lunges

10 Glute Bridges


4 Rounds

20 Sec On, 10 Sec Off

Medball Cleans

Jump Rope


Back Squat (4 Reps Every 2 Minutes For 5 Rounds)

Last week of speed back squats. Weight at 65% 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)


Ice Breaker (AMRAP – Rounds and Reps)

AMRAP x 7 Minutes

4 Squat Cleans (185, 125)

40 Double Unders
New benchmark workout today.

This is intended to be heavy and probably completed in slower singles. Challenge yourself and go heavy as long as you can mantain form. DU Scale: (20 DUs)(40 Singles) Scale workout option: AMRAP x 7 minutes

7 Goblet Squats

7 Burpees

30 Singles


3-5 Minutes Soft Tissue Work: using foam rollers and lacrosse balls

Categories: wod

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