Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200 Meter Run
5 Push-ups
5 Burpee Box Jumps
15 Banded Front Pull-Aparts
Weightlifting
Floor Press (3 Reps Every 60 Seconds For 9 Rounds)
Similar to last week we will be doing speed floor press. All reps should be fast and explosive. Instead of using same grip across all sets, you will switch your grip every third set (ie. 3 close grip, 3 medium grip and then 3 wide. You will up the weight to 60% or 10lbs heavier than last week.
Metcon
Metcon (Time)
3 Rounds
15 Strict Pull-ups
15 Burpee Box Jumps (24, 20)
300 Meter Run
This workout is going to be largely dependent on how well you pace the burpee box jumps. Start off with about an 80% effort and pick it up each round. To manage fatigue break up pull-ups into management sets from start. 15 minute time cap. Scale option (banded strict pull-ups)(ring rows)
Strength
Metcon (No Measure)
AMRAP x 7 Minutes
40 Banded Overhead Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions