Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1 Minute Jump Rope
50 Foot Bear Crawl
10 KB Sumo Deadlifts
10 Russian KB Swings
Then
2 Rounds
5 Bent Over Rows
5 Strict press
5 Push press
Weightlifting
Shoulder Press (3 Reps Every 2 Minutes For 5 Rounds)
This is our second week of dynamic work with the shoulder press.
Take 3 warm-up / work up sets to build to 70-75% of 1RM or 5% heavier than last week. Be fast and explosive on each rep without sacrificing your form. Superset with 10 double DB bent over rows.
Metcon
Metcon (AMRAP – Reps)
4 Rounds
40 Seconds On, 20 Seconds Off
Wall Balls (20, 14)
Hand Release Push-ups
Sumo Deadlift High Pulls (75, 55)
Russian Twists (45, 25)
Today’s interval work is about sustaining your output for 40 seconds and all rounds, think 75% effort. Be smart on your how you break your sets for movements like push-ups which challenges muscle endurance vs. wall ball which challenges aerobic endurance. The russian twists are counted as L+R= 1 rep. Your score is total completed reps.
Scale option (hand release knee pushups)
Strength
Metcon (No Measure)
100 Banded Hammer Curls
Use red bands and complete in as few sets as possible.