Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Elbow-2-Ankle Lunges Each Side w/ 5 Second Hold

30 Second Adductor Stretch

5 Roll Backs-2-Split Stretch


2 Rounds

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Front Squats

5 Squat Cleans

10 Banded Good Mornings


Back Squat (5 Reps Every 2 Minutes For 3 Rounds)

Second week of submaximal effort work with Back Squats. The goal isn’t necessarily to be explosive, but to be efficient for all sets. Weight will be at 80% of 1RM or 5% heavier than last week, for all sets. Take 3 warm-up/work-up sets to get to weight.

Squat Clean (1 Reps Every 60 Seconds For 6 Rounds)

Work up to a challenging single squat clean over the course of 6 rounds. Add weight each set as long as form is maintained. Not necessary looking for a max. Take 2 warm-up sets for 2-3 reps to get to starting weight


Metcon (No Measure)

EMOM x 12 Minutes

Minute 1: 10 Romanian Deadlifts

Minute 2: 10 Goblet Box Squats

Minute 3: 10 Air Squat Jumps

Minute 4: 20 Deadbugs
Today’s metcon consists of a movements mainly to train the posterior chain, grip, and core. Athletes pick the weights. Weight should be challenging, but there should not be any breakdown in technique. Stance for goblet box squats should be wide (outside shoulder width). Stance for air squat jumps should be normal shoulder width. Good idea for RDL wieght is final single squat clean rep from weightlifting portion. Keep same weight for all rounds.

Categories: wod

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