Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
3 Elbow-2-Ankle Lunges Each Leg
5 Scorpions Each Side
10 Reverse Lunges
Then
2 Rounds
8 Romanian Deadlifts
8 Back Squats
8 Good Mornings
Use black band for good mornings
Weightlifting
Back Box Squats (3 Reps Every 60 Seconds For 10 Rounds)
1st week of speed/dynamic effort work with back box squat. Weight today will be 60% of 1RM. Use a shoulder width stance and parallel box height. All sets should be fast and explosive.
Metcon
Metcon (AMRAP – Rounds)
EMOM x 16 Minutes
Minute 1: 7 High Box Jumps (30, 24)
Minute 2: 10 Hanging Straight Leg Raises
Minute 3: 20 Front Rack Reverse Lunges (95, 65)
Minute 4: 20 Bent Over Rows (95, 65)
This EMOM is a combination of supplemental & explosive strength work. All sets should be challenging but you should be able to recover before going to the next movement. Score is total number of rounds you are able to complete.