Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Jumping Jacks
20 Banded Front Pull Aparts
20 Box Jumps
20 Baned Overhead Pull Aparts
20 Ring Rows
Then
3 Rounds
5 Bent Over Rows
5 Shoulder Presses
5 Push Presses
5 Push Jerks
Gymnastics
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)
Metcon
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.
Strength
Metcon (No Measure)
AMRAP x 5 Minutes
25 Banded Triceps Pushdowns
25 Banded Lat Pulldowns
Use a red band for both movements.