Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
3 Rounds
10 Banded Good Mornings
5 KB Swings
5 DB Push Press (each arm)
5 DB Bent Over Row (each arm)
10 Ring Rows
Strength
1-Arm KB Rows (4 Sets of 8 Reps)
Final week of pull-up strength work. Each rep should be slow and controlled and will start with palm facing backwards and rotating to neutral AND include a 1 second pause at top of each rep. Focus on perfect form. Superset with 20 Banded Face Pull Apart. Rest 60-90 seconds between sets.
Metcon
Metcon (Calories)
EMOM X 20 Minutes
Minute 1: 10/6 Strict Pull Ups
Minute 2: 15 DB Push Press (50, 35)
Minute 3: Max Calories in 40 seconds
Minute 4: Rest
Looking for 30-40 seconds for work each minute at 80% effort. DB Push Presses are done with a neutral grip (palms facing in) and a weight that is challenging but can be done unbroken. Scale Option (Banded Strict Pull Ups)
Strength
Metcon (No Measure)
3 Rounds RKC Plank
10 sec Right Side Plank + 10 Sec Elbow Plank + 10 sec Left Side Plank
Rest 60 seconds between rounds