Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
50 Jumping Jacks
8 Bent-over Rows
8 Muscle Cleans
8 Shoulder Press
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
First round overhead pull aparts, second round front.
Gymnastics
Handstand Push-ups (5-7 Reps Every 90 Seconds For 6 Rounds)
The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today.
Superset each set with 15 banded face pull aparts.
Rx+: 5 Strict HSPUs
Rx: 2 Strict + 3 Kipping
L5: 5 Kipping
L4: 5 (1) Abmat Kipping
L3: 5 (2) Abmat Strict
L2: 7 DB Shoulder Press
L2: 7 Push-ups
L1: 7 Elevated Push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
40 Double Unders
30 Walking Lunges
20 Alt Dumbbell Renegade Rows (35, 20)
10 Toes-2-Bar
Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today. Shoot for a sustainable 75% effort/pace. Scale option (20 DUs)(60 Singles)(5/3 Bar Muscle Ups)(Knee Raises)