Widespread CrossFit – CrossFit

View Public Whiteboard


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)


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 (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).


Metcon (No Measure)

75 Banded Pull-Throughs

Categories: wod

Previous Post:


Next Post: