Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Walks each direction
Then,
5 Rollover to split stretch
10 Lateral Lunges
10 Bird Dogs
Strength
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
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.
Strength
Metcon (No Measure)
100 Banded Pull Throughs