Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Glute Bridges
10 Bird Dogs
5 Lateral Cossack Squats Each Side
Then
3 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
Weightlifting
Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds)
Week 2 of speed work with the banded sumo deadlift. Use same band as last week, red or black.
Take 2-3 warm-up / work up to get to 55% of 1RM. Reset start position each rep. Focus on speed and perfect technique today.
Box Jumps (3 Reps Every 60 Seconds For 5 Rounds)
To be done from a seated position. Box height should be challenging but not max. Get feet off the ground as fast as possible.
Metcon
Metcon (Time)
100 Double KB Front Rack Walking Lunges (53, 35)
Don’t underestimate this workout. This will certainly tax your legs and core. Choose a weight that is challenging, but something you can complete 14-20 reps at a time.
Strength
Banded Alphabets (2 Sets Each Side)
Alternate sides each round.