Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Round

5 Elbow-2-Ankle Lunges Each

4 Cook Squat

3 Inchworm Push-ups


2 Rounds

5 Romanian Deadlifts

5 Hang Muscle Clean

5 Hang Power Clean

5 Front Squat
Add light weight to barbell for second round.


Squat Clean (Work Up To 1RM)

In 15 minutes work up to heavy single or 1RM. Take 8-10 sets to work up weight Warm-up/work up sets should look something like 5-4-3-2-2-1+. Challenge yourself but be safe. Scale option (power clean + front squat)

Romanian Deadlifts (3 Sets of 20 Reps)

With these big RDL sets we are looking for time under tension, muscular hypertrophy, and to build our posterior chain. Range of motion today is shorter, stay above the knees.

Weight should be light enough (around 50%) to maintain perfect position and go unbroken for 20 reps. Keep the same weight for all sets. Take 90 seconds rest between sets.


Metcon (No Measure)

3 Rounds

40 Seconds On, 20 Seconds Off

Kettlebell Marches

Banded Pull Throughs

Hollow Rocks
Use challenging KB weight for marches and green bands for pull throughs.

Categories: wod

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