Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats
5 Front Rack Reverse Lunges Each
25 Jumping Jacks
Weightlifting
Sumo Deadlift (3 Reps Every 60 Seconds For 7 Rounds)
This is our second week of dynamic work with the banded sumo deadlift. Weight will be 60% of 1RM + a purple band. These reps should be fast / explosive without sacrificing form. Reset start position each rep.
Metcon
Kiss The Sky (Time)
3 Rounds
12 Burpees
12 DB Front Squat (50, 35)
4 Minutes Rest
3 Rounds
12 Burpees
12 DB Front Squat (50, 35)
This one should hurt if done correctly. Looking for 100% effort meaning don’t worry about pacing and go for broke. On burpees you must clap your hands over head every rep. You should be able to complete ALL sets of front squats UB so go lighter if needed. Take 4 minutes rest between rounds. Your score is total time, including rest.
Strength
Metcon (No Measure)
100 Banded Pull Throughs
Use green band.