Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Banded Glute Bridges

10 Banded Good Mornings

10 Romanian Deadlifts

10 Wallballs


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.


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.


Metcon (No Measure)

8 Rounds of

20 Seconds On, 10 Seconds Off

Banded Pallof Presses
Use purple band and switch directions each round.

Categories: wod

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