Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
5 Shoulder Press
20 Banded Pull-Aparts
5 Push Press
10 Banded Pass-Thru
5 Push Jerk
20 Banded Pull-Aparts
Weightlifting
Push Jerk (15 Minutes To Work To 1RM)
Take 15 minutes or 7-9 sets to build to a 1RM or heavy single. Warm-up / work up sets should like something like 5,4,3,2,2,1+. Take 90 seconds to 2 minutes rest between sets. Be ok with dropping bar from overhead when weight gets heavy.
Metcon
Metcon (Time)
Every 3 Minutes For 5 Rounds
10 C2B Pull-ups
15 Push-ups
45 Double Unders
Today’s workout will test your local muscle endurance.
Be smart with weights and scaling movements as you should not be hitting failure on any of these rounds. Pullups should be completed in 2 sets max. Scale options (kipping)(banded kipping)(jumping chest-2-bar)(jumping)(ring rows)(elevated push-ups)(25 DUs)(80 Singles) Score is slowest split.