Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
10 Good Morning Squats
Then
2 Rounds
5 Romanian Deadlifts
5 Muscle Cleans
5 Front Squats
5 Power Clean
Weightlifting
Deadlift (15 Minutes to Work Up To Heavy Single or 1RM)
Work up to 1 rep max conventional deadlift from the rack. Bar should be positioned on J-hooks just below knee. Due to shorter ROM you should be able to pull more weight. The purpose of the “rack DL” is to work on just the top range of your deadlift, targeting posterior chain, similar to a romanian deadlift.
Metcon
Simple Man (Time)
15-10-5
Power Cleans (155, 105)
Front Squats
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Today’s metcon should be done at 90% effort. Loading should be relatively heavy, as long as you can maintain form. Targeting sets of 5 through out. 9 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
12 Banded Good Mornings
30 Second RKC Plank
Use thicker band for good mornings. (ie. blue or green)