Widespread CrossFit – CrossFit
Warm-up
Junk Yard Dog (No Measure)
The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. Perform this 5 times, then switch. Part 2: Partner A gets on his hands and knees, and partner B jumps over partner A. At this time partner A pikes up and partner B low crawls under partner A…this consist of 1 rep. Perform this 5 times, then switch.
Warm-up (No Measure)
Then,
10 Air Squats
10 Push-ups
10 Hollow Rocks
10 Walking Lunges
10 Ring Rows
10 Hollow Rocks
10 Air Squats
10 Scorpions
Weightlifting
Metcon (No Measure)
EMOM x 10 Minutes
Evens: 3 Hang Power Snatches
Odds: 10 Hollow Rocks w/ Stick
Week 2 of barbell cycling with hang power snatch. Weight should be at 75% or 5lb heavier than last week. All sets of snatches should be smooth Scale load if needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
100m Run
8 Power Snatch (75, 55)
6 Lateral Burpees
All sets should be done unbroken. Effort should be around 75-80% for first 10 minute then, increased.depending on how you feel
Strength
Metcon (No Measure)
3 Rounds
12 Rolling DB Tricep Extensions
12 DB Hammer Curls