Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then
10 Banded Pass Throughs
15 Banded Overhead Pull-aparts
10 Banded Pass Throughs
15 Banded Front Pull-aparts (hold end range for a 1 count)
Then
2 Rounds
8 Single DB Push Press, each arm
8 Single DB Hang Power Snatch, each arm
8 Ring Rows
8 Burpees
Gymnastics
Push-ups (3 Sub Max of Strict Push Ups)
Today we are performing two movements back to back, performing sub-max reps (1-2 reps before failure). Movements are performed back to back with no rest.
For push-ups, lay a barbell across base of rig with feet on a plate and perform a sub-max number of strict push ups. Immediately perform a sub-max number of strict chin-ups. Rest 2 minutes between sets. Scale option (elevated pushups). Score is least number of push ups for the three rounds.
Chin-ups (3 Sub Max Sets of Strict Chin Ups)
Immediately after finishing push-ups, perform a sub max set of strict chin ups (palms facing athlete). Rest 2 minutes between each set of push-ups/chin-ups. Score is least number of chin ups for the three rounds. Scale Option (banded)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12 Minutes
12 Burpees
9 Single Arm DB Hang Power Snatch, each arm (50, 35)
6 Single Arm DB Push Press, each arm (50, 35)
Rest 60 seconds
Today’s metcon should be a hard 80%-85% effort. There is 60 seconds of rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout. Focus on breathing during burpees and not holding breath.
Strength
Metcon (No Measure)
75 Single Arm DB Rows, each side
