Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Rack Reverse Lunges
6 Back Squats
10 X-Band Walk Each Direction
Then
2 Rounds
6 Roll Backs -2-Split Stretch
6 Lateral Lunges
Weightlifting
Back Squat (4 Reps Every 2 Minutes For 6 Rounds)
Weight @ 65%. Should be able to complete sets in roughly 5 seconds meaning there should be no hesitation/pause to move through 4 reps. Use a regular stance. Superset with 4 standing box jumps (30+, 20+). Step down from each rep. RX+: (Weighted box jumps)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Looking for 10 minutes of consistent output. Snatch weight must be light. Establish a game plan beforehand for breaking up snatches. DU scale: (15 DUs)(30 Singles)