Widespread CrossFit – CrossFit
Warm-up
Upper Body Warm-up (No Measure)
2 Rounds
6 Bent Over Rows
6 Push Presses
6 Barbell Curls
25 Overhead Banded Pull Aparts
10 Thoracic Rotations Each Side
Weightlifting
Close Grip Floor Press (15 Minutes To Work Up To 3RM)
Take 5-6 working sets and progressively build to a 3RM. One athlete will spot while other lifts, then switch. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet.
Metcon
CP (Time)
30 Curtis P’s (135, 95)
1 Power Clean + 1 Front Rack Forward Lunge Each + 1 Push Press. This one is all about pacing. Shoot for 4-5 reps every 60 seconds. Weights may be slightly lighter than what they would choose for a workout like “Grace”. 10 minute time cap.