Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

6 Romanian Deadlits

6 Front Squats

6 Front Rack Reverse Lunges

10 Lateral Cossack Squats

10 Bird Dogs


Zercher Squat (15 Minutes To Work Up To 1RM)

Today we have several variations to train the posterior as well as the anterior chain.

Work up to 1RM over the course of 7-8 sets. Warm up with 3-4 sets of 3-5 reps, then do 3-4 singles. This is a challenging squat variation. Box height should be at parallel. While uncomfortable it is effective for building the quads and upper-back. The bar should stay in close to the body throughout movement.

Barbell Glute Bridge (8 Reps Every 90 Seconds For 5 Rounds)

Targeting only the glutes with this movement. Work up to a challenging weight. Make sure to squeeze glutes hard at the top.

Weighted Step-ups (3 Sets of 10 Reps Each Side)

Unilateral variation for hip-extension. Focus on only using lead leg. Perform all 10 reps on one leg before switching. Box height should be 12-18 inches Using DBs or KBs pick a challenge weight and keep same weight for all sets. Rest 60 seconds between sets.


Metcon (No Measure)

50 One Leg Banded Hamstring Curls Each Leg

50 Deadbugs (total)
Using red band.

Categories: wod

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