Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150 Meter Row
5 Inchworm Push-ups
10 Ring Rows
15 Banded Overhead Pull-Aparts
Weightlifting
Close Grip Floor Press (6 Reps Every 90 Seconds For 4 Rounds)
First week of sub-maximal work with the close grip floor press. Weight will be 70% of 1RM for all rounds. Superset with 10 alternating DB curls each arm.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 20 Minutes Complete
800 Meter Medball Run (20, 14)
The With Remaining Time AMRAP
4 Handstand Push-ups
8 C2B Pull-ups
10/13 Calorie Row
Aim for 75% effort/ intensity throughout this workout. Pace yourself on the medball run, keeping your breathing under control. Shot to go unbroken on HSPU and complete pull-ups in no more than 2 sets. Scale options (Strict HSPU)(HSPU to Abmat)(8 HR Push-ups)(8 HR Knee Push-ups)(Kipping Pull-ups)(Band Kipping Pull-ups)(Jumping C2B)(Jumping)(Ring Rows)(200m Run)
Strength
Metcon (No Measure)
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts
Use red or black band