Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Overhead & Back Arm Swings
10 Across & Back Arm Swings
10 Birddogs
10 Deadbugs
5 Yoga Push-ups
Then
2 Rounds:
8 Bent Over Rows
8 Hang Muscle Cleans
8 Strict Presses
8 Push Presses
Weightlifting
Shoulder Press (3 Reps Every 2 Minutes For 6 Rounds)
This is our first week of dynamic work with the shoulder press.
Take 3 warm-up / work up sets to build to 65-70% of 1RM. Be fast and explosive on each rep without sacrificing your form. Superset with 10 Double DB bent over rows.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 Minutes
5/3 Strict Chin-ups
10 Burpees
100 Ft. One Arm OH KB Carry (50 ft. each)
100 Meter Run
Pick a scale option for the chin-ups so you can go unbroken. On the burpees is when you can push the intensity and save some time. The overhead carries should be done at a slow and controlled pace throughout. Athlete picks weight for OH carry. Scale options (5 bar chin-ups)(ring curls)(front rack carry)
Strength
Metcon (No Measure)
3 Rounds
15 Double DB Elbows Out Tricep Extensions
30 Hollow Rocks