Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Yoga Push-ups
10 Slow Banded Front Pull-aparts
10 Scorpions
10 Slow Banded Overhead Pull-aparts
10 Reveres Lunges
10 Slow Banded Front Pull-aparts
5 Yoga Push-ups
Weightlifting
Close Grip Floor Press (12 Minutes to Work Up To 1RM)
Today we are building to a 1RM or heavy single followed by a drop set. Have a plan and make smart jumps in weight to beat your previous max by 5#s. This narrow grip will target your chest and triceps, minimizing stress on the shoulders.
Close Grip Floor Press (1 Max Set @ 75% of 1RM)
After you have established your 1RM take 75% of that number and perform 1 set of max reps
Metcon
Metcon (Time)
10 Rounds
30 Double Unders
5/3 Strict Chin-ups
Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one then you think. Chin-ups should be able to be completed fast and unbroken, scale as needed. Scale options: (8 Banded Strict Chin-ups)((8 Ring Curls) 11 minute time cap.