Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Sumo Squats
10 Banded Glute Bridges
5 Banded Clam Shells Each Side
Then
2 Rounds
8 DB Reverse Lunges
8 DB Romanian Deadlifts
8 DB Push Press
8 DB Power Cleans
8 DB Thrusters
Weightlifting
Deadlift (5 Sets of 5 Reps Each)
Work up to a challenging set of Touch n Go Deadlifts for 5 reps. This does not need to be a max. Take about 2 minutes rest between sets.
Metcon
Freshman (Time)
45 DB Power Cleans (50, 35)
45 DB Thrusters (50, 35)
Dont go out too fast! Pacing will be key on this. Pacing should be around 80-85%. Choose a weight that you can do 5-7 reps at a time with. 7 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
16 Frog Pumps
8 Goblet Squat + Curls
Frog pumps should be done fast and explosive. KB weight should be moderate.