Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
3 Elbow-2-Ankle Lunges Each Side
5 Cook Squats
5 Inchworm Push-ups
5 Goblet Squats
5 Russian Swings
Then
2 Rounds:
8 Romanian Deadlifts
8 Front squats
8 Good Mornings
Weightlifting
Back Squat (5@50%, 4@60%, 3@70%, 3@80%)
Score is weight on last set
Back Squat (3 x 3 @ 85%)
Today you will be doing some sub-max back squat work. For the first few sets your weight will increase until you reach 85% of max. Then you will finish with 3×3 at this weight. 90 seconds rest between sets.
Metcon
Metcon (No Measure)
5 Rounds
50 Meter Sled Pull
*60 seconds rest between
Then
5 Rounds
150 Foot Farmers Carries
*60 seconds rest between
Then
5 Rounds
20 Banded Pull Throughs
*60 seconds rest between
This one is not for time but should be challenging. You have 5 rounds of sled pulls for 50m at a heavyweight (bodyweight +) with 1 min rest between. Weight should be challenging but you should be able to continuously move the sled without stopping. Then 5 rounds of heavy farmer carries for 150ft with 1 min rest between. Lastly, you will finish off with 5 rounds of 50 banded pull throughs with 1 minute between. The booty should be on fire after today.