Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping Jacks
Then With Barbell
2 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Power Cleans
10 Goblet Squats
Mobility
Ankle Mobility: 2 x 20s each leg
Pigeon Pose x 2 x 20s each side.
Weightlifting
Back Squat (15 Minutes To Work Up to Heavy Triple or 3RM)
Take 1 second pause in bottom of each rep. Work through 8-10 sets adding weight each set, with 90 seconds rest between sets. Have a plan in mind before starting. The 1 second pause is merely to break up phases of the lift. Make sure it’s a full one-one thousand. Beginners: 5×5 back squat work up to moderate weight
Metcon
Lights Out (Time)
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)
RX+: (185, 125)(70, 53) Power cleans and goblet squats are intended to be heavy and can be broken up however. The objective today is to perform all sets of power cleans efficiently with a challenging load and manage fatigue on goblet squats. 12 minute cut off