Widespread CrossFit – CrossFit
Warm-up
Upper Body Warm-up (No Measure)
2 Rounds
6 Bent Over Rows
6 Push Presses
6 Barbell Curls
25 Overhead Banded Pull Aparts
10 Thoracic Rotations Each Side
Gymnastics
Handstand Push-ups (5 Sets of Max Reps)
Get some practice upside down. There is no set rep scheme. Sets should be challenging but consistent, between 2-7 reps per set. Can be strict or kipping. HSPU scale: (HSPU Abmat)(30-40sec HS Holds)(Seated DB Shoulder Press 5×5). Score is lowest set. 60 seconds rest between movements. Back and forth with pull-up sets.
Pull-ups (5 Sets of Max Reps )
There is no set rep scheme. Sets should be challenging but consistent, between 2-7 reos per set. Can be weighted, strict or kipping. PU scale: (Partner Assisted)(Ring Rows)
One Arm Row (3 Sets of 10 Reps Each)
Using DBs. Weight should be moderate and sets unbroken. Keep same weight for all sets. 60 sets rest between sets. Back and forth with tricep extension sets.
Roll Back Tricep Extensions (3 Sets of 15 Reps)
Using 2 DBs at once. Weight should be light and sets unbroken. Keep same weight for all sets. 60 sets rest between sets.
Strength
Metcon (No Measure)
4 Rounds
10 Dumbbell Curls
20 Sec Wheels On The Bus
10 Serratus Crunches
Rest as needed between movements. Keep weight light and reps controlled.