Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run or 500 Meter Row
Then
3 Rounds
5 Romanian Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges Each Leg
5 Good Mornings (with or without barbell)
5 Bent Over Rows
Weightlifting
Barbell Glute Bridge (7 Reps Every 60 Seconds For 7 Rounds)
Today we are targeting the glutes, with a lower skill movement. Set up on 12 inch box or floor. Take 2-3 warm-up/work up set to build weight, then keep same weight for all 7 sets. Go heavy as long as you can keep proper form and find somewhat comfortable position. You will see this movement for the next 2 weeks.
Metcon
Batwings (Time)
600 Meter Run
30 Deadlifts (225, 155)
30 Lateral Burpees
This one should be done close to maximal effort.
Deadlifts should be done in sets of 5-10 reps. When you get to burpees go all out! 9 minute time cap. Scale option: (50 calorie row)(30 calorie bike)
Strength
Metcon (No Measure)
100 Banded Pull Throughs
Using green band complete in as few sets as possible.