Widespread CrossFit – CrossFit

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Warm-up (No Measure)

12 Reverse Lunges

12 Lateral Cossack Squats

12 Birddogs

6 Rollback-2-Split Stretches


3 Rounds

6 Romanian Deadlifts

6 Front Squats

6 Front Rack Reverse Lunges


Romanian Deadlifts (4 Sets of 8-10 Reps)

Going from ground with band looped around center of barbell. The band pulling the barbell forward will reinforce position and engage lats and posterior chain. Weight should be light to moderate. Sets should be done at controlled speed and unbroken. Rest 90 seconds between

Back Squat (5-3-1-5-3-1)

Using the “wave” format with back squats today. Start at 60% for first set of 5 reps. Second wave should be slightly heavier than first. The last set of 1 rep should be around 90%. For example (5@60%, 3@70%, 1@80%, 5@70%, 3@80%, 1@90%). Take 2 minutes rest between sets. Work up to a challenge weight but focus on feeling the correct muscles work and quality of movement. Score is weight for final set.


Metcon (AMRAP – Reps)

AMRAP x 6 Minutes

Max KB Thrusters (53, 35)
Don’t let this workout fool you this will be rough. Prepare yourself for a workout that will challenge you mentally. Weight should light enough for sets of 7-10 reps with short breaks. You can use KBs or DBs for this one.

Categories: wod

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