Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Jumping Jacks
15 Banded Front Pull Aparts
5 Yoga Push-ups
Strength
Metcon (No Measure)
4 Rounds
6 Close Grip Chin-ups
12 Double DB Hammer Curls
25 Banded Facepull-Aparts
We did a similar format last week working on the triceps. Today are doing muscular hypertrophy (growth) work for the biceps. We will be performing 3 movements in a row, then take 2 minutes rest at end of each round. Movement and/or weight should be challenging. Chin ups should be inside shoulder width. Use black band for facepulls. RX+ athletes can add weight for chin-ups. Keep the same weight for all rounds. You should be close to failure by the end of the round.
Metcon
Metcon (No Measure)
AMRAP x 12 Minutes
100 Ft. Overhead / Front Rack KB Carry Each Arm
15 DB Rollback Triceps Extensions
15 Banded Triceps Pushdowns
Rest 60 Seconds Between Rounds
Use a challenging load for your OH carries and rollbacks but you should still be able to go unbroken. Looking for quality reps versus score today.