Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

3 Rounds

25 Jumping Jacks

5 Romanian Deadlifts

5 Front Squats

10 X-Band Walks (each side)

5 Glute Bridges


Box Squats (2 Reps Every 60 Seconds for 6 Rounds)

Final week of box squats. Going from rack and barbell on back. Using normal squat stance and 70% 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 3 Rounds)

Final week of sumo deadlifts. Using wide sumo stance and 70% of 1 RM. All reps should be fast and explosive. Reps should be touch-n-go today. Adjust weight as needed.


Deadpool v2 (Time)

5 Rounds

10 Deadlifts (225,155)

200 Meter Run
L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Similar to ‘Deadpool” but this is for time. Today‚Äôs workout is about being efficient with your deadlift. Effort today should be around 85%. Use run as active recovery. Loading should be relatively heavy, but capable of doing in no more than 2 sets. 10 minute time cap.


Metcon (No Measure)

3 Rounds

20 Banded Face Pull Aparts

20 Banded Pull Downs

20 Banded Push Downs

Categories: wod

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