Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Overhead Arm Swings
30 Banded Overhead Pull-aparts
5 Yoga Push-ups
10 Kipping Swings
Then
3 Rounds
5 Snatch Grip Behind Neck Push Presses
5 Hang Muscle Snatches
5 Overhead Squats
5 Box Jumps
Strength
Half-Kneeling Landmine Press (4 Sets of 8-12 Reps Each Arm)
Week 1 of this push pull combo, targeting the shoulder, chest and tricep. Weight should be challenging and reps consistent through all rounds. Take 1-2 warm-up sets to build weight. Keep same weight for all rounds. Superset with strict pull-ups. 30 seconds rest between movements. Your score is minimum number of reps.
Pull-ups (4 Sets of 5-7 Reps)
Using shoulder width overhead grip. Scale options (banded strict )(ring row)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 Minutes
20 Calorie Row
15 Box Jumps (24, 20)
20 Overhead Squats (95, 65)
10 Toes-2-Bar
60 Seconds Rest After Each Round
This workout should be done at a slower controlled effort. Start slow and adjust your pace, topping out around 80%. The 60 seconds rest will not be full recovery. OHS weight should be light enough to complete in 2-3 sets. Scale options (goblet squats)(hanging leg raises)(hanging knee raises)