Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Singles
2 Elbow-2-Ankle Lunges Each Side
10 Banded Good Mornings
10 Reverse Lunges
Then
3 Rounds
5 Romanian Deadlifts
5 Deadlifts
5 Front Squats
Add light weight each round.
Weightlifting
Deadlift (3 Reps Every 2 Minutes For 8 Rounds)
For the next 2 week we will be using accommodating resistance with conventional deadlift. All reps should explosive with perfect form. Weight should be 65-70%. Add a purple or black band over barbell. Reset start position on each rep. This should not be touch-n-go reps. New athletes or athletes with any back issues, eliminate the band and just weight light, focusing just on form.
Metcon
Metcon (Time)
15 Front Squats (155, 105)
30 Calorie Row
100 Double Unders
Rest 2:00
10 Front Squats (175, 125)
20 Calorie Row
75 Double Unders
Rest 2:00
5 Front Squats (205, 155)
10 Calorie Row
50 Double Unders
If done correctly this one should not feel good.
Effort should be high, 90% on each session. Your weight should increase each session.
Choose a starting weight that will challenge you to complete 7-10 reps at a time. 20 minute time cap (including rest) Scale options: (60-40-20 DUs)(200-150-100 singles)
L3: (135, 95) (155, 105) (185, 125)
L2: (115, 75) (135, 95) (155, 105)
L1: (95, 65) (115, 75) (135, 95)