Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then 2 Rounds
5 RDLs
5 Front Squats
5 Front Rack Reverse Lunges
5 Deadlifts
5 Front Squats
5 Bent Over Rows
15 Banded Goodmornings
15 X-Band Walks Right + Left
Mobility
Pigeon pose on box for 30 seconds each side, 2 times through.
Weightlifting
Zercher Squat (15 Minutes To Work Up To Heavy Triple Or 3RM )
This movement is great developing upper-back/anterior core. Take 6-8 sets, adding weight each set. Box height should be same as last time. If haven’t done before, box height should be between 13-15 inches, shooting for parallel. Take 90 seconds
– 2 minutes of rest between sets Scale Option: Moderate / Heavy 3RM Front Squat.
Metcon
Batwings (Time)
600 Meter Run
30 Deadlifts (225, 155)
30 Lateral Burpees
Today’s workout should be completed as fast as possible, 90% effort throughout with the lateral burpees done unbroken. Deadlifts should be capable of being done in 3 sets or less. 10 minute time cap.
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)