Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Walking Lunges
10 Air Squats
10 One Leg Glute Hip Raises
10 Banded Good Mornings
10 Lateral Lunges
Then with barbell
2 Rounds
3 Muscle Cleans
3 Romanian Deadlifts
3 Front Squat
3 Squat Cleans
Weightlifting
Squat Clean (Work Up To Heavy Single or 1RM)
Warm-up / work-up sets: 5-3-3-2-1-1……. Be smart, don’t compromise form for added weight. Beginners: do power cleans, working up to moderate / heavy 3 reps
Box Squats (Work Up To Heavy Set of 5 Reps)
Box height should be parallel or slightly above. As usual, with wide stance, sit back on the box, and exploding up. Take about 90 seconds rest between sets.
Strength
Metcon (No Measure)
3 Rounds
10 One Leg BB Romanian Deadlifts Each
Max Set of Chin-ups
10 Ab Plate Presses + Russian Twists
Controlled reps. Weight for RDLs and ab plate presses should be light. Chin-up scale: max set of ring curls