Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Banded Glute Bridges
10 Banded Good Mornings
10 Romanian Deadlifts
10 Wallballs
Weightlifting
Squat Clean (2 Reps Every 90 Seconds For 8 Rounds)
Week 1 of speed work with the squat clean. Reset between reps. Weight @ 75% of 1RM. The weight should be heavy enough to feel, but light enough for perfect execution so scale as needed.
Metcon
Timebomb (AMRAP – Reps)
In 12 minutes complete
50 Wallballs (20, 14)
40 Burpees Over Bar
30 Deadlifts (255, 165)
With remaining time max wallballs
Today’s workout is largely about being smart with your first set of wallballs and burpees. Wallballs should be broken up and burpees should be done at a steady pace.
Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wallballs as possible.
Strength
Metcon (No Measure)
8 Rounds of
20 Seconds On, 10 Seconds Off
Banded Pallof Presses
Use purple band and switch directions each round.