Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Half Burpees
Air Squats
100 Meters Run
Metcon
Metcon (No Measure)
EMOM x 10 Minutes
Even Minutes: 20 Iso Dynamic Double KB Rows
Odd Minutes: 20 Second Handstand Hold
Today we are performing 3 – 10 minute EMOMs all with different objectives in preparation for Murph
EMOM #1 is geared at locking in a good handstand position as well as upper-back development. Kettlebell weight should be light/modrate and all sets should be unbroken with form perfect. Scale option (seated OH plate hold)
Metcon (No Measure)
EMOM x 10 Minutes
Even Minutes: 15 Air Squats
Odd Minutes: 15 Burpees
EMOM #2 is geared at fast sets training the aerobic ability of fast twitch fibers.
All sets of burpees should be completed with at least 10 seconds to spare. Scale option (10 burpees each round)
Metcon (No Measure)
EMOM x 10 Minutes
Even Minutes: 15 DB Glute Bridges
Odd Minutes: 10 Strict Push-ups
EMOM #3 is geared at direct glute work and refining the push-up. Use a light to moderate dumbbell today. Scale option (elevated pushups)