Widespread CrossFit – CrossFit
Warm-up
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
Weightlifting
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.
Metcon
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’s 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.
Strength
Metcon (No Measure)
3 Rounds
20 Banded Face Pull Aparts
20 Banded Pull Downs
20 Banded Push Downs