Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 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 (4@60%, 4@70%, 3@80%, 3@85%)
Score is weight on last set
Back Squat (2 x 3 @ 90%)
This is week 2 of sub-max back squat work. For the first few sets your weight will increase until you reach 90% of max. Then you will finish with 2×3 at this weight.
Metcon
Batwings (Time)
600 Meter Run
30 Deadlifts (225, 155)
30 Lateral Burpees
This workout should be performed around 90% effort meaning near a “sprint” pace. Deadlift weight should be light enough that you can complete in 4 sets or less. Burpees over the bar will be done laterally. Empty your tank on the burpees. 9 minute time cap
Strength
Metcon (No Measure)
100 Banded Double Leg Hamstring Curls
100 Russian Twists
Use black band on curls and 15-25lb plate for twists