Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Walking Lunges
One Leg Deadlifts
High Skips
Fast Feet
Butt Kickers
Carioca
Jumping Jack Shuffle
Then
2 Rounds
5 Romanian Deadlifts
5 Deadlifts
5 Air Squats
5 Goblet Squats
5 Jumping Squats
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 70-75%. 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)
100 Goblet Squats (70, 53)
*EMOM complete: 30 Double Unders
Choose a weight that will challenge you to complete sets of 10-15 reps at a time. Scale option (15 DUs)(60 singles) 10 minute time cap.