Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata (20 sec work, 10 sec rest)
8 Rounds
Double Under or Attempts
Then,
2 Rounds
5 Thoracic Rotations Each Side
10 Banded Pass Throughs
10 Banded Overhead Pull-Aparts
Weightlifting
Split Jerk (2 Reps Every 60 Seconds For 10 Rounds)
Push Jerk (2 Reps Every 60 Seconds For 10 Rounds)
Today is week 1 of Jerk percentage work. This is intended to be technique driven where all sets should be done with near-perfect execution. Loading should be light to moderate (70-75% of 1RM max). Keep same weight for all rounds. Use same jerk style as done last Friday. If you werent here do push jerks. Going from rack.
Metcon
Metcon (No Measure)
30-24-18-12-6
V-ups
20-16-12-8-4
Dips
10-8-6-4-2
Strict Chin-ups
50-40-30-20-10
Double Unders
Today’s workout is not for time as you’ll need rest between sets to ensure you do not hit failure. Rest as needed between movements. 20 minute time cap. RX+ (Hanging Windshield Wipers)(Bar MUs)(2x DUs)