Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
5 Romanian Deadlifts
5 Hand Muscle Cleans
5 Power Cleans
5 Front Squats
5 Knee Raises
10 Glute Bridges (Squeeze Glutes for 2 ONE THOUSAND at peak)
Weightlifting
Box Front Squats (3 Reps Every 60 Seconds for 8 Rounds)
Today is Week 1 of a new Speed cycle for the Front Box Squat. Loading is intended to be light and allow for fast sets so all sets should be explosive. Use 70% of max. Box should be slightly above parallel. Scale Option 5×5 at moderate weight.
Power Clean + Front Squat (1 Complex Every 60 seconds for 3 Rounds)
Complex includes 1 Power Clean plus 1 Front Squat. Increase weight with each round, ending at the weight will use in Metcon.
Metcon
Metcon (Time)
Wicked Garden
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees
New Benchmark workout that includes a heavier barbell and a high-skill gymnastics movement. Effort is 80%. Start off slower than you think and adjust your pace as the workout progresses. Front Squats should all be heavy and tough to complete unbroken. Scale options (Knee Raises).
Strength
Metcon (No Measure)
75 Banded Pull-Throughs