Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
10 Single Leg Glute Bridges Each Leg
10 Fire Hydrants Each Leg
5 Goblet Squats
5 Squat Jumps (no weight)
Weightlifting
Box Squats (4 Reps Every 60 Seconds For 5 Rounds)
Week 3 of speed work with box squats. Weight this week will be 65% of 1RM. Weight should be light enough that you can move fast and efficiently with for all sets. Stance should be wide and box height parallel.
Metcon
Metcon (Time)
50 Deadlifts (225, 155)
100 Air Squats
50 Hanging Straight Leg Raises
100 Walking Lunges
Effort/pace should be high on this one.
Deadlift weight should be challenging but doable with proper form. After the deadlifts you should be able to move through the rest of the bodyweight movements fairly quickly with short breaks for rest. Scale appropriately to keep moving. 18 minute time cap. Scale option (hanging knee raises)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Strength
Metcon (No Measure)
4 Rounds
10 Banded Good Mornings
20 Banded Lat Pulldowns
Use black band for good mornings and red for pulldowns.