Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping Jacks
Burgener Warm-up (No Measure)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatches
3 Snatch Lands (2 in, 4 in, 6 in)
3 Snatch drops
3 Hang Power Snatches
First time through with stick, second with barbell
Weightlifting
Overhead Squat (12 Minutes Work Up To Heavy 5 Reps)
This session is to prepare you for today’s metcon. Use this time to practice the movement and determine the correct weights. We are going from the ground so you will need to be able to snatch the weight overhead.
Metcon
Metcon (Time)
400 Meter Run
21 Overhead Squats (115, 75)
800 Meter Run
15 Overhead Squats (135, 95)
1 Mile Run
9 Overhead Squats (155, 105)
Today’s workout is about being efficient with the barbell and pacing the run intervals. This is a longer piece so look to maintain a slower pace, around 75-80%. The barbell loading increases with each round so pick the appropriate weight. OHS should be completed in 2-3 sets max. Scale option (front squats) 25 minute time cap.