Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Air Squats
10 Front Rack Reverse Lunges
10 Deadlifts
10 Russian Kettlebell Swings
Mobility
5 Minute Soft Tissue Work:
Foam roller focusing on back
Lacrosse ball focusing on glutes
Weightlifting
Deadlift (3 Reps Every 60 Seconds For 8 Rounds)
Using a band for accommodating resistance. Weight @ 35%. Weight should be light. Same weight for all rounds. Fast and explosive reps. Reset start position on each rep. Just get comfortable with movement. Newer athletes: 5 x 5 no band with 2 minute rest.
Ring Rows (3 Rounds of 12 Reps)
1 second pause at top. Make reps challenging but doable. Do after Metcon
Metcon
Metcon (2 Rounds for reps)
AMRAP x 3 Minutes
10 Sumo Deadlift High Pulls (75, 55)
10 Thrusters (75, 55)
3 Minute Rest
AMRAP x 3 Minutes
10 Sumo Deadlift High Pulls
10 Thrusters