Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Single Unders
30 DB Renegade Rows (total)
20 DB Push Press
10 Push-ups or Knee Push-ups
20 DB Bent Over Rows
30 Hollow Rocks
40 Double Unders (or attempts)
5 Burpees
Weightlifting
Floor Press (3 Reps Every 60 Seconds For 5 Rounds)
Today we will start with some light fast sets followed by a max set. For speed sets using 55% and a medium (shoulder width) grip. Scale weight if needed, to keep reps fast and explosive.
Floor Press (1 Max Rep Set)
Keeping same weight from speed set perform 1 max rep set. Because we will likely go to failure, make sure you have spotter in place.
Metcon
Metcon (Time)
100 Double Unders
50 DB Renegade Rows (50, 35)
50 KB Swings (53, 35)
50 Hanging Straight Leg Raises
50 DB Push Press (50, 35)
50 Burpees
100 Double Unders
Today’s chipper is meant to be done at a moderate and consistent pace, about 75%. Pick a pace you know you can maintain and try to hold on to that pace for the entire workout. Leg raises should be above parallel. Scale options (1/2 DUs)(2x Singles)(Hang Knee Raises)
Strength
Metcon (AMRAP – Reps)
90 Seconds Max Reps Banded Underhand Grip Pushdown
90 Seconds Max Reps Banded Neutral Grip Pushdowns
90 Seconds Max Reps Banded OH Tricep Extensions
Using red or black band. Count your reps.
Score will be total reps