Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Overhead Arm Swings

30 Banded Overhead Pull-aparts

5 Yoga Push-ups

10 Kipping Swings


3 Rounds

5 Snatch Grip Behind Neck Push Presses

5 Hang Muscle Snatches

5 Overhead Squats

5 Box Jumps


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 (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)

Categories: wod