Widespread CrossFit – CrossFit
Mobility
3-5 minute soft tissue work using foam rollers and lacrosse balls. Focus on adductors, IT bands, and lats.
Warm-up
Warm-up (No Measure)
2 Rounds
10 Sumo Squats
10 Reverse Lunges
Then
2 Rounds
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Front Squats
5 Goodmornings
5 Bent-over Rows
Weightlifting
Box Squats (2 Reps Every 60 Seconds For 8 Rounds)
Second week of box squats. Going from rack and barbell on back. Using normal squat stance and 65% of 1RM. Box height should be slightly below parallel. All reps should be fast and explosive off box. Adjust the loading so you can move faster if needed.
Sumo Deadlift (3 Reps Every 60 Seconds For 4 Rounds)
Second week of sumo deadlifts. Using wide stance and 65% of 1RM. Want to try to get a little lower than we have in the past so adjust height accordingly. All reps should be fast and explosive. Adjust weight as needed. Reset start position each rep.
Metcon
Ice Breaker (AMRAP – Rounds and Reps)
AMRAP x 7 Minutes
4 Squat Cleans (185, 125)
40 Double Unders
Benchmark workout that is intended to be heavy and fast. Looking for 90% effort.
Go heavy as long as you can maintain form. Most will probably choose to perform singles on squat cleans. Scale options (8 Goblet Squats)(20 DUs)(60 Singles)
Strength
Metcon (No Measure)
3 Rounds
25 Banded One Leg Curls Each
25 Banded Side Bends Each