Widespread CrossFit – CrossFit
Warm-up
Lower Body Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Steps Each Direction
Then,
5 Rollback-2-Split Stretches
10 Lateral Lunges
Strength
Barbell Glute Bridge (5 Reps Every 60 Seconds For 5 Rounds)
Today’s movement is all about isolating and training the glutes.
The load today should be moderate to heavy. Keep same weight for all sets. You should feel your glutes working on each rep. Make sure you don’t over-extend though and keep your chin tucked.
Metcon
Chuck Taylors (AMRAP – Reps)
AMRAP x 8 Minutes
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Benchmark workout. Pacing should be around 80% for the first 6 minutes and 100% for the last 2. Deadlifts should be moderately heavy, but capable of being done UB.
Strength
Metcon (No Measure)
4 Rounds
15 Banded Pull Throughs
10 Banded Pallof Presses
Take 1 second hold on Pallof Presses
