Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
20 Jumping Jacks
Then
2 Rounds
5 Single Leg Glute Hip Raises (each leg)
5 Clamshells (each side)
Weightlifting
Sumo Deadlift (1+1+1 Reps Every 2:30 For 5 Rounds)
Sumo Deadlift Clusters
Rest 15 sec between reps. Do one rep, put down and step away, rest 15 sec, then repeat two more times. Reset start position on each rep. Start about 45-50% of 1RM then add 10% each set. Goal of 85-90% on last set.
Metcon
Pelti (Time)
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135, 95)
Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Scale weight and/or movement as needed. Weight should be light to moderate. Pace yourself from start. 15 minute time cap.