Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row (slow)
20 Banded Pull-Aparts
10 Knee Push ups
20 Second RKC Plank
90 Second Row (moderate)
20 Banded Pull-Aparts
10 Push ups
20 Second RKC Plank
60 Second Row (fast)
20 Banded Pull-Aparts
10 Close Width Push Ups
20 Second RKC Plank
Strength
Pull-ups (5-4-3 Reps Every 3 Minutes For 3 Rounds)
Cluster format with 10 seconds rest between. You will do 5 reps with an overhand grip outside shoulder width, 4 reps with an underhand grip shoulder width and 3 reps with an underhand grip inside shoulder width. Resting 10 seconds between each grip width. Then superset 15 DB rolling triceps extensions. Scale option (weighed) (banded strict)
Metcon
Metcon (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit-ups
25-20-15-10-5
KB Swings (53, 35)
25-20-15-10-5
Hand Release Push-ups
Looking for 80% effort/pace today.
To be able to keep a consistent effort you need to break up your reps into smaller sets from the start, especially swings and pushups. Scale option (elevated pushups) (1/2 DUs)(singles) 20 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
25 Banded Face Pull-Aparts
25 Banded Tricep Pushdowns