Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Standing Glute Leg Lifts (each side)
Then
2 Rounds
10 Walking Lunges
10 Deadlifts
10 Russian Swings
Then
Accumulate 90 seconds in bottom of “perfect” squat
Weightlifting
Deadlift (3 Reps Every 60 Seconds For 8 Rounds)
Using a band for accommodating resistance. Weight @ 40%. 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 bands, increasing weight each set. 2 minute rest.
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scale weight and movement as needed. Weight should be moderate. Broken up reps however you would like.