Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Back Squat
5 Good Mornings
5 Bent Over Rows
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 6 Rounds)
Final week of box squats. Using wide stance and 70% of 1RM or slightly heavier then last week. Box height should be parallel. All 6 sets should be fast so if needed adjust the loading so you can move faster.
Metcon
Metcon (Time)
21 Deadlifts (225, 155)
30 Goblet Squats (70, 53)
100 Double Unders
2 Minutes Rest
18 Deadlifts
20 Goblet Squats
75 Double Unders
2 Minutes Rest
15 Deadlifts
10 Goblet Squats
50 Double Unders
Each section of this workout should be done in as few of sets as possible. Loading should be challenging but with solid form. Effort should be around 85-90%. DU Scale (60-40-20)(30-20-10)(2x Singles)
