Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
100ft Sled Push
Then Solo
3 Rounds
7 Air Squats
7 Dumbbell Hang Power Cleans
7 Dumbbell Front Squat
For sled pushes, one partner pushes 25m out to ditch, other partner pushes 25m back.
Weightlifting
Back Box Squats (Work Up To Heavy 5 Reps)
In 15 minute or over 6 sets build to a challenging but perfect set of 5 reps. This is not necessary a max set. Stance should be shoulder width and box height at parallel. Take 2 minute rest between sets.
Metcon
Metcon (Time)
4 Rounds
100 Meter Sled Pushes (45, 25)
10 DB Hang Squat Cleans (50, 35)
3 Minutes Rest
Each set today should be 100% effort. Cleans should be done unbroken. If done correctly you will need the entire 3:00 to recover. Split class into 2 heats. 20 minute time cap
Strength
Metcon (No Measure)
3 Rounds
30 Glute Marches
15 Pallof Presses
Use red or black band for pallof presses.