Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
3 Rounds
10 Banded Glute Bridges
10 Banded Good Mornings
10 Romanian Deadlifts
10 Shoulder Press
10 Wallballs
Weightlifting
Barbell Glute Bridge (6 Reps Every 90 Seconds For 6 Rounds)
Second week of glute work. Today we are training your booty. This is a relatively new movement but a great way to target your glutes. All 7 sets should be challenging and done with ONE weight. Try to exceed weight from last week. Take 3 warm-up/work up sets to build to your weight before starting your first “working” set.
Metcon
Timebomb (AMRAP – Reps)
In 12 minutes complete
50 Wallballs (20, 14)
40 Burpees Over Bar
30 Deadlifts (255, 165)
With remaining time max wallballs
Today’s workout is largely about being smart with your first set of wallballs and burpees. Wallballs should be broken up and burpees should be done at a steady pace.
Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wallballs as possible.
Strength
Metcon (No Measure)
4 Rounds
15 Banded Pallof Presses
Rest 60 Seconds
Use Purple Band. Alternate sides.
