Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

10 X-Band Walks each direction


5 Rollover to split stretch

10 Lateral Lunges

10 Bird Dogs


Back Squat (3 Reps Every 2 Minutes for 3 Rounds)

Final week of back squats. Weight should be 85% of 1RM if have been here in previous weeks. If haven’t been here then scale back 70 75-80%. Focus on staying engaged and perfect reps. Scale option 3×5 at moderate weight.

Back Squat (1 Rep Every 2 Minutes for 3 Rounds)

This first set will be done at 90% of 1RM or 10-20# heavier than what you just did. This is not intended to be “maximal” work and it’s likely that these feel easier than 90%. That’s fine. Focus on perfect reps. Scale option 3X1 at slightly heavier weight than just performed.


Metcon (No Measure)

EMOM X 20 Minutes

Minute 1: 100 Ft. Front Rack Carry (53, 35)

Minute 2: 15 Russian Swings (70, 53)

Minute 3: 5 High Box Jumps (30, 24)

Minute 4: 15 Weighted Sit-Ups (30, 20)
Today’s Metcon is designed to tax the posterior chain and aerobic system. Effort should be 100% on each interval, but you should be enough rest to recover between movements. No score today.


Metcon (No Measure)

100 Banded Pull Throughs

Categories: wod

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