Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
8 Bent-Over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
Alternate between overhead and front banded pull-aparts each round.
Strength
Rope Climb (5 Sets of 1-2 Reps)
Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. We did something similar last Tuesday. Make sure you choose the option that best aligns with your ability. Alternate between rope climbs and dips. Take 30-45 seconds rest between movements.
RX (legless rope climbs) RX+ (L-sit rope climbs) Scale option (1-2 rope climbs w/ feet)(3 rope pulls)(10 Ring Curls)
Dips (5 Sets of 8-10 Reps)
RX (strict ring dips) RX+ (1-3 strict muscle ups) Scale option (bar/box dips)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 Minutes
25 Push Press (95, 65)
50 Barbell Rows (95, 65)
75 Hollow Rocks
100 Push-ups
The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is your goal for today. Go light with your barbell rows. Scale option (box elevated pushups)
Strength
Metcon (No Measure)
100 Banded Tricep Pushdowns
Use a red band to crank out fast explosive reps