Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

20 Jumping Jacks

20 Banded Front Pull Aparts

20 Box Jumps

20 Baned Overhead Pull Aparts

20 Ring Rows


3 Rounds

5 Bent Over Rows

5 Shoulder Presses

5 Push Presses

5 Push Jerks


Rope Climb (4 Sets of 2-4 Reps)

The focus today is on specific strength for the upper-body with the rope climb and the dip done as a superset. Take 12 minutes to get through 4 sets of each, rope climbs and dips. All sets should be challenging but consistent. Rest 30-45 seconds between movements. Scale as needed. Scale options (L-sit rope climbs)(legless rope climbs)(rope climbs with legs)(Rope Pulls)

Dips (4 Sets of 10-12 Reps)

Scale option (Ring Dips)(b/w box dips)(DB tricep extensions)


Nutshell (Time)

25 Burpee Box Jumps (24, 20)

50 Shoulder-2-Overhead (135, 95)

25 Burpee Box Jumps
Repeat benchmark workout today. Pacing will be important so you have a little in the tank for the last set of burpee box jumps. S20H should be capable of being done in sets of 7-10 reps. 12 minute time cap.


Metcon (No Measure)

AMRAP x 5 Minutes

25 Banded Triceps Pushdowns

25 Banded Lat Pulldowns
Use a red band for both movements.

Categories: wod

Previous Post:


Next Post: