Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
800m Row
Then
2 Rounds
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges Each Leg
5 Good Mornings
5 Bent Over Rows
5 Birddogs Each Side
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week 2 of box squats. Using wide stance and 65% of 1RM or slightly heavier then last week. Box height should be parallel. All 8 sets should be fast so if needed adjust the loading so you can move faster.
Metcon
Gameday (Time)
30 Front Squats (155, 105)
30 Lateral Burpees
5 Minute Rest
30 Power Cleans (155, 105)
30 Lateral Burpees
Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover. 20 minute time cap.
