Widespread CrossFit – CrossFit

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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


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 (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.

Categories: wod

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