Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
20 Banded Glute Bridges
5 Cook Squats
5 Air Squats
5 Jumping Squats
Then
2 Rounds
10 Romanian Deadlifts
8 Hang Muscle Cleans
6 Hang Power Cleans
4 Front Squats
2 Hang Squat Cleans
Weightlifting
Power Clean + Squat Clean (Work Up To Heavy Complex)
In 15 minutes or 6-7 sets build to a challenging complex of 1 Power Clean + 1 Squat Clean. Rest 60-90 seconds between sets. Scale option (2 power cleans + 1 front squat)
Metcon
90s Hip Hop (Time)
10-8-6-4-2
Squat Cleans (155, 105)
1-2-3-4-5
Rope Climbs
This workout will challenge your lunges and grip. Barbell weight should be moderate to heavy. Pull-ups should be completed in 2-3 sets max, scale appropriately.
Scale option (3-6-9-12-15 strict pull-ups)(4-8-12-16-20 banded strict pull-ups)(5-10-15-20-25 ring rows) 10 minute time cap