Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of
20 Seconds Work 10 Seconds Rest
Jumping Jacks
Alt. Box Step-ups
Banded Pull-aparts
Abmat Sit-ups
Weightlifting
Floor Press (15 Minutes To Work Up To 1RM)
Build to a 1RM floor press over the course of 8-10 sets. Your warm up sets should like something like (5-4-3-2-1-1-1…) Try to beat your previous max by 5#’s and have a plan in place before starting for how you’re going to beat your old number. Rest 90 minute to 2 minutes between sets.
Metcon
Metcon (No Measure)
EMOM x 20 Minutes
Minute 1: 15 Weighted Hollow Rocks (15, 10)
Minute 2: 12 Inverted Rows
Minute 3: 10 Box Jumps (24, 20)
Minute 4: 100 Foot Bear Crawl
We are working on muscle endurance today. Focus on quality reps for each interval. You should have at least 20 seconds of rest after each set. You must be able to do RX hollow rocks before adding weight.
Strength
Metcon (No Measure)
4 Rounds
15 DB Rollback Tricep Extensions
20 Second RKC Elbow Plank