Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Knee Pulls
Foot Pulls (quad stretch)
Walking Lunges
High Skips
High Knees
Butt Kickers
Then
2 Rounds
6 Muscle Cleans
4 Front Squats
2 Power Cleans
8 Jumps Squats
Weightlifting
Front Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week 1 of speed/dynamic work with the front box squat. Weight should be at 75% of 1RM. All sets should be fast and technically sound. Stance should shoulder width and box height at parallel or just below.
Power Clean (2 Reps Every 60 Seconds For 5 Rounds)
Week 1 of speed/dynamic work with the power cleans. Weight should be at 75% of 1RM. All sets should be fast and technically sound. Reset start position each rep.
Metcon
Crazy Train (AMRAP – Rounds and Reps)
AMRAP x 5 Minutes
1 Power Clean (135, 95)
2 Front Rack Reverse Lunges
3 Front Squats
This workout should be done at high intensity /effort. Choose a weight you can move consistently at this challenging (painful) pace for the entire 5 minutes.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Strength
Metcon (No Measure)
AMRAP x 5 Minutes
Banded Single Leg Hamstring Curls
Using red band. Break up reps into manageable sets, alternating between legs