Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
8 Yoga Push-ups
8 Bent Over Rows
8 Sumo Deadlift High Pulls
8 Push Presses
8 Bent Over Rows (supinated grip)
8 Barbell Curls
Weightlifting
Floor Press (Work Up To 1RM)
In 15 minutes work up to a 1RM or heavy single floor press. Start with a light set of 5 reps and gradually reduce reps to singles as weight increases. Rest 2 minutes between heavy singles. Make sure you have a spotter in place for heavy singles.
Metcon
Heart Breaker (AMRAP – Reps)
AMRAP X 8 minutes
15 Push Press (115, 75)
15 Sumo Deadlift High Pull (115, 75)
Shot to complete this workout around 80% effort/intensity. Pace yourself on the first couple of rounds to leave some gas and manage should fatigue. Weight should be light enough that you can complete reps in 3 sets or less.
Strength
Metcon (No Measure)
8 Rounds
20s work/10s rest
Banded Overhead Pull-Aparts
Wheels On The Bus
Use a red band for pull aparts and 15-25lb plate for WOTB.