Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20s Work/10s
Jumping Jacks
Abmat Sit-ups
Alt. Box Step-ups
Inchworm Push-ups
Banded Front Pull-aparts
Weightlifting
Floor Press (Work Up To 1RM)
Take 15 minutes or 8-10 sets to build up to a 1RM floor press. Warm-up/work up sets should look like 5-3-2-2-1+. Shoot for 3-4 sets at 85% or above. Try to beat your previous max by 5lbs. Have a plan in place before starting.
Metcon
Surprise (Time)
20-15-10-5
Push Press (135, 95)
Burpee Pull-ups
Find a challenging pace from start and do what you can to hold. Push Press should be capable of being done in 2-3 sets. 14 minutes time cap
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Strength
Metcon (No Measure)
4 Rounds
15 Banded Overhead Tricep Extensions
15 Banded Tricep Pushdowns