Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
3 Elbow-2-Ankle Lunges
10 Glute Bridges
Tabata
4 Rounds
20 Sec On, 10 Sec Off
Medball Cleans
Jump Rope
Weightlifting
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)
Metcon
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
Mobility
3-5 Minutes Soft Tissue Work: using foam rollers and lacrosse balls