Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100 Meter Run
25 Jumping Jacks
10 Ring Rows
5 Yoga Push-ups
Then
3 Rounds
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Push Presses
3 Push Jerks
Weightlifting
Push Jerk (15 Minutes To Work Up To 1RM)
In 8-10 sets build to a heavy single or 1RM Jerk from the rack. If you have done the olympic weightlifting program you can do a split jerk instead of push jerk, not both. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights. Just be smart and safe.
Split Jerk (15 Minutes To Work Up To 1RM)
Metcon
Metcon (Time)
4 Rounds
400 Meter Run
15 Pull-ups
9 Hang Power Cleans (135, 95)
90 Seconds Rest
Today’s workout is about finding YOUR pace on the run and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart about breaking up the reps. RX+: (C2B Pullups)(155, 105) Scale option: (jumping)(ring rows)
Strength
Metcon (No Measure)
3 Rounds
15 Lateral Raises
15 Front Raises
Using fractional plates