Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Speed Steps or 1 Minutes Speed Steps
20 Walking Lunges
20 Banded Good Mornings
20 Abmat Situps
20 Frog Hip Thrusts
100 Speed Steps or 1 Minutes Speed Steps
Weightlifting
Sumo Deadlift (15 Minutes To Work Up to Heavy Single)
Use 25lb plates to elevate barbell off floor. This is intent to be about perfecting position and form under heavier weight, not a 1RM. Take 8-10 sets adding weight each set (ex. 3,3,2,1,1,1….) Beginner: 5×5 work to moderate weight, reseting each rep.
Metcon
Double Jump (Time)
5 Rounds
50 Double Unders
20 KB Swings (53, 35)
10 Burpee Box Jumps (24, 20)
Benchmark workout that will challenge your lungs and mental capacity. Don’t over pace it. Push a little harder today. KB weight should be light enough to be done UB or 2 sets. DU scale: (30 DUs)(100 Singles) 18 minute time cap.