Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Banded Pass Throughs
10 Banded Front Pull-aparts
10 Banded Overhead Pull-aparts
5 Thoracic Rotations Each Side
Then
2 Rounds
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Push Presses
5 Push Jerks
10 Ring Rows
Strength
Chin-ups (6 Sets of 5-7 Reps)
Similar to last week except this week we are stressing the biceps to a higher degree. Accumulate as many strict chin-ups as you can in 6 sets. All sets should be challenging but consistent. Use under hand shoulder width grip. Choose a rep count and scale option based on your ability. Rest 60-90 seconds between sets. Your score will be the set with minimum number of reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 Minutes
12 Hang Power Cleans (135, 95)
9 Shoulder-2-Overhead (135, 95)
6 Chest-2-Bar Pull-ups
Don’t underestimate this one, it will catch up with you fast. Start at a slower pace around 70% and build.
The last 2 minutes should be all out. Weight should be light enough to allow for unbroken sets on first couple rounds. Scale options (kipping chin over)(banded kipping)(banded strict)((jumping)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Strength
Metcon (No Measure)
3 Rounds
10 Lateral Raises
15 Banded Seated Rows
Use fractional plates for lateral raises and purple band for rows.