Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Banded Glute Bridges
20 Banded Good Mornings
10 Box Jumps
10 Goblet Squats
10 Birddogs
Use black or purple band for glute bridges and good mornings.
Weightlifting
Back Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week 2 of speed work with the box squats. Weight increase to 65% from last week. Stances will be shoulder width and box height parallel. All sets should be smooth and explosive.
Romanian Deadlifts (3 Sets of 10 Reps)
Weight should be light to moderate. Keep same eight for all sets. All reps should be smooth and executed perfectly. Starting from rack. Take 90 seconds rest between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Minutes
21 Kettlebell Swings (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
This one should be done at a hard effort, like 85-90%. Pick a challenging weight that you complete reps in big sets.