Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 X-Band Walks (each direction)
5 Lunges (each leg)
10 KB Sumo Deadlifts
10 Russian KB Swings
Mobility
Wall Squats: 2 sets of 5 reps with 3 sec down and 1 sec hold at bottom
Weightlifting
Sumo Deadlift (5@65%, 5@75%, 5+@85%)
Percentages should be based on 90% of 1RM. Take about 2 minutes rest between sets. Score is number of reps at 85%. 10 rep cap for max set.
Sumo Deadlift (2 Reps Every 60 Seconds For 5 Rounds)
Weight @ 70% of 90%. Slow and controlled down, fast and explosive up.
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Wallballs (20, 14)
Kettlebell Swings (53, 35)
KB weight should be light. This is a sprint. 11 minute cut-off