Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Knee Pulls
Quad Stretches
Ankle Pulls
One Leg Deadlifts
High Knees
Butt Kickers
Then
2 Rounds
8 Romanian Deadlifts
6 Back Squats
4 Jumping Lunges Each
Weightlifting
Back Squat (Work Up To 1RM)
Build to a 1RM or heavy single based on how you are feeling. Be smart and have a plan in place on how you are going to beat your current 1RM.
Your warm up / work up sets should look something like 5@50%, 4@60%, 3@70%, 2@80% and 3-4 singles about 90%+.
Metcon
Devils Complex (AMRAP – Rounds)
AMRAP x 12 Minutes
6 Romanian Deadlifts (135, 95)
6 Hang Power Cleans (135, 95)
12 Front Rack Reverse Lunges (135, 95)
12 Barbell Rows (135, 95)
This workout is targeting both the posterior and anterior chains not to mention your grip. Oh…did I mention you must complete a full round without putting down the bar? Every time you put it down before completing the round you do a 7 burpee penalty. Hook grip is going to be huge with this complex. If you dont use your hook grip this will get bad, fast! Pick a weight based on the lunges. Score is complete rounds
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)