Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges Each Leg
5 Rollover-2- Split Stretch
10 Lateral Cossack Squats
10 Bird Dogs
Weightlifting
Deadlift (Work Up To 1RM)
Combining conventional deadlift with a black band today (accommodating resistance). In 15 minutes work up to heavy single. Go heavy but be safe and only increase weight if form permits. Warm up / . work up set should look like 5-4-3-2-1+ Taking 2 minutes rest between heavy singles.
Metcon
Simple Man (Time)
15-10-5
Power Cleans (155, 105)
Front Squats
Select a weight for this workout which is moderately heavy. You should be able to get through the front squats in 2 sets or less. 8 minute time cap.
Strength
Metcon (No Measure)
50 DB Glute Brdiges
Take 2 second pause at top of each rep.