Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
6 KB Sumo Deadlifts
10 Banded Glute Bridges
6 Left Arm Russian Swings
6 Right Arm Russian Swings
10 Banded Glute Bridges
6 Left Arm KB Thrusters
6 Right Arm KB Thrusters
10 Banded Glute Bridges
6 Left Arm KB Bent Over Row
6 Right Arm KB Bent Over Row
10 Banded Glute Bridges
Weightlifting
Deadlift (3 Reps Every 90 Seconds For 9 Rounds)
Week 1 of speed work for the deadlifts. Use red resistance bands draped over barbells. The purpose of this is to develop explosive force. Weight @ 55%. All sets of deadlifts should be light and fast. Reset start position each rep. Superset with 5 KB Squat Jumps. KB weight light.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark workout today.
Partner up and judge each other. Try to beat your previous time if you have one. Have a plan on how you are going to break up the reps, but you start. 11 minute time cap.