Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Glute Bridges
10 Reverse Lunges
Then
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Back Squats
20 Seconds Rest
3 Power Clean
3 Front Squat
3 Push Jerk
3 Back Squats
Weightlifting
Clean and Jerk (15 Minutes To Work Up To Heavy Single or 1RM)
Take as many sets as needed to work up to 1RM. Take as much rest as needed between sets. As style / combination of C&J is permitted. Make sure form is still the priority. Don’t get sloppy. We will be starting a C&J cycle at end of the month, so an accurate number is important.
Back Squat (15 Minutes To Work Up to Heavy Single or 1RM)
Take 6-8 sets to work up to 1RM. Sample warm-up/work up sets might look like 5,4,3,2,1,1,1…Ask for a spot if needed. Make sure form is still the priority. Don’t get sloppy.
Strength
Metcon (No Measure)
4 Rounds
7 One Legged DB Romanian Deadlifts Each side
7 Deadbugs Each Side
14 Alt DB Step-up + High Knee