Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

Then 2 Rounds

5 Romanian Deadlifts

5 Sumo Deadlifts

5 Front Squats

5 Front Rack Reverse Lunges Each

5 Good Mornings

5 Bent-over Rows


Front Squat (3 Reps Every 60 Seconds For 8 Rounds)

Start a 3-week cycle of dynamic (speed) work with Paused Front Squat and RDLs. Weight this week is at 65-70% and take a 2 second pause at bottom of each rep. You should be able to explode out of the hole on every front squat so drop weight if needed. Complete all Front Squats before moving on to RDLs.

Romanian Deadlifts (5 Reps Every 60 Seconds For 4 Rounds)

Use same weight as front squat. Form should be strict and reps controlled.


Abs Of Steel (Time)

50 Toes-2-Bar

50 Front Rack Reverse Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees
Abs and booty work today, with the added incentive to hold onto the barbell for just a little longer. Try to get your lunges done in no more than 3 sets. Burpee penalty is done if you pause or drop the barbell. The weight you choose should be heavy to complete 10 reps with. RX+ athletes use 135/95. Break up T2B to manage. fatigue on the core. 12 minute time cap.


Metcon (No Measure)

AMRAP x 5 Minutes

Banded Pull-Throughs

Categories: wod

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