Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Speed Steps
Then,
5 KB Push Press Each
15 Banded Overhead Pull-Aparts
10 Russian KBS
15 Banded Front Pull-Aparts
10 Sumo Deadlift High Pulls
15 Banded Overhead Pull-Aparts
10 American KBS
10 Sumo Deadlift High Pulls
On speed steps only count right leg.
Weightlifting
Shoulder Press (5 Sets of 5 Reps)
Using dumbbells or kettlebells from a standing position. Keep same weight for all sets, Weight should be challenging but all sets unbroken. Superset with 10 double dumbbell tricep extensions. 60 seconds rest between sets.
Metcon
Metcon (Time)
3 Rounds
20 KB Swings (53, 35)
20 Burpees
5 Minutes Rest
3 Rounds
20 Sumo Deadlift High Pulls (53, 35)
20 Box Jump (24, 20)
Each workout is intended to be high-threshold, 90% effort. Weight should be light so you should be able to move quickly with limited rest. 20 minute time cap.