Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
2 Rounds
6 Romain Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
5 Rollover-2-Split stretches
10 Lateral Cossack Squats
10 Bird Dogs
Weightlifting
Front Squat (15 Minutes To Work Up To A 1RM or Heavy Single)
Build to a 1RM Front Squat over the course of 8-10 sets (5,3,3,2,2,1,1). Have a plan in place in terms of how much weight you’re going to add each set. Make bigger weight jumps early on while fresh. Scale option 5X5 at a moderate weight.
Metcon
Metcon (No Measure)
EMOM X 20 Minutes
Minute 1: 10 RDLs (185, 125)
Minute 2: 10 High Box Jumps (30, 24)
Minute 3: 200 Ft. Farmer Carry (70, 53)
Minute 4: 40 Sec Max Situps
Today’s workout is more of an accessory piece where your heart-rates will be elevated, but ALL work should be PERFECT execution. Romanian Deadlifts should be a challenging weight and something may need to break up in later rounds. High Box Jumps do not need to be maximal height, just clean and explosive movement.