Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Deadlifts
5 Power Cleans
5 Front Rack Reverse Lunges Each Leg
5 Push Press
5 Back Squats
5 Good Mornings
5 Bent-Over Rows
Weightlifting
Box Squats (Work Up To 3RM)
In 15 minutes build to a 3RM wide stance (outside shoulder width) box squat. Do this over the course of 7-8 sets. Box height should be parallel. Make sure you stay tight, stick back on the box and have spotters in place.
Metcon
Metcon (Time)
4 Rounds
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Good Mornings
8 Bent-Over Barbell Rows
Rest 3 Minutes Between Rounds
Today’s metcon is about mental toughness, meaning can you hold on to the bar for the whole round. You have 8 reps of seven different movements all done throughout putting down the bar. You can rest in the front or back rack but try to limit your time resting in the middle of a round. 20 minute time cap.
L3: (75, 55)
L2: (65, 45)
L1: (55, 45)
Strength
Metcon (No Measure)
100 Banded Standing Ab Pulldowns