Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150 Meter Row
10 Air Squats
3 Burpees
Then
3 Rounds
7 Back Squats
7 Good Mornings
Weightlifting
Box Squats (5 Reps Every 90 Seconds For 5 Rounds)
Week 1 of speed work with box squats. Weight this week will be 55% of 1RM. Weight should be light enough that you can move fast and efficiently with for all sets. Stance should be wide and box height parallel.
Squat Jumps (4 Reps Every 60 Seconds For 4 Rounds)
Using a light to moderate kettlebell in the goblet position. Go for maximal height on each rep versus speed.
Metcon
Metcon (Time)
3 Rounds
20 Deadlifts (225, 155)
20 Toes-2-Bar
Rest 2 Minutes Between Rounds
Today’s metcon involves hip-extensions (Deadlifts) and hip-flexion (T2B). The 2 minutes rest should allow you to sustain a high level of output for each round. Use a load for the deadlift that is challenging but allows you to maintain perfect technique. Think 2 sets on both deadlifts and T2B. 16 minute time cap. Scale option (hanging knee raises)(laying leg raises)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)