Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
2 Rounds
5 Romanian Deadlifts
5 Front Squats
5 Bent Over Rows
5 Deadlifts
10 Front Lunges (total)
10 X-Band Walks Each Direction
10 Banded Good Mornings
Weightlifting
Deadlift (15 Minutes To Work Up To 1RM or Haevy Single)
Today we are using red band to add resistance to the deadlift. The band will force you to be aggressive through the range of motion. Build to a max over the course of 8-10 sets. Shoot for 80% of your current 1 rep max. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00 between sets
Metcon
Metcon (Time)
Team of 2
5 Rounds
50 Meter Sled Push (45, 25)
100 foot Farmer Carry (70, 53)
Today’s work should be a maximal effort with both sled pushes and farmers carry being heavy. One partner completes round with other partner rests. Rest should be enough to maintain consistent effort between rounds..
Strength
Metcon (No Measure)
50 Reverse Crunch PLUS Dead Bug