Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Pass Throughs
15 Banded Front Pull-aparts
15 Banded Overhead Pull-aparts
5 Thoracic Rotations Each Side
Then
3 Rounds
10 Air Squats
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Jumping Pull-ups
Weightlifting
Floor Press (4 Reps Every 2 Minutes For 7 Rounds)
Build to a heavy set of 4 in 7 sets, using a shoulder width grip. Shot for 80-85% of your 1RM.
Metcon
Metcon (No Measure)
EMOM x 16 Minutes
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Plate Ground-2-Overhead (45, 25)
Minute 4: 15/12 Calorie Row
Today’s metcon is a mixed modality EMOM. Pick weight that will allow you to go unbroken, scale appropriately. You should have just enough rest (15-20 seconds) to transition before the top of the next minute. Scale options (135,95)(jumping pull-ups)(ring rows)(12/9 calorie bike)
Strength
Metcon (No Measure)
3 Rounds
15 Double DB Elbows Out Tricep Extensions
15 V-ups
Take 60 seconds rest between rounds.