Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Row
50 Jumping Jacks
Then
2 Rounds
7 Romanian Deadlift
7 Shoulder Presses
7 Ring Rows
10 Banded Pull Aparts (1 round overhead, 1 round front)
10 Banded Good Mornings
Half class start with row and other half on Jumping Jacks.
Weightlifting
Close Grip Floor Press (5 Reps Every 90 Seconds For 5 Rounds)
Weight today will be 70% of 1RM for all rounds. Take 3 sets to warm up to workout weight. Grip today is inside shoulder width (half hand on rough part of barbell, half on smooth). Make sure you have a spotter in place.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 15 Minutes
5 Handstand Push-ups
10 Burpee Pull-ups
20/15 Calorie Row
Today’s we are looking for a slower, more consistent pace of 75 – 80% effort. Be sure to break them up into small sets so don’t hit failure. Burpee pullups will probably be more like a jumping pullups for some athletes. Work to keep splits within 30-60 second of each other. Scale Option (HSPU with AdMats(s))(10 DB Push Press). Rx+:(Strict HSPU)
Strength
Metcon (No Measure)
3 Rounds
20 Banded Pulldowns
20 Banded Face pull-aparts
20 Banded Overhead pull-aprts
