Widespread CrossFit – CrossFit
Warm-up (No Measure)
AMRAP x 7 Minutes
4 Yoga Push-ups
8 Kettlebell Swings
8 Half Burpees
16 Banded Pull-aparts
Alternate between overhead and front pull aparts
Floor Press (6 Sets of 6 Reps)
Today are performing a superset of shoulder width floor press and ring rows. The purpose is to train the triceps, biceps, and back.
On the floor press add weight each set working up to moderate to heavy set of 6 reps. Take 1-2 warm up sets before starting your first working set. Rest 45 seconds before doing rows. PLEASE have a spotter in place!
Ring Rows (6 Sets of 8-10 Reps)
Shoulder width grip for all sets. Sets 1-3 use overhead grip. Sets 4-6 use reverse grip. Take 45 seconds rest before doing next set of floor press.
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Today we will partner up to judge/count for each other for this “special” open WOD. This workout really is about being smart with your pacing so come up with a goal in terms of how much work you want to complete each minute. Just for reference the top games athletes got around 140 reps when this was first released, who knows what they could get now.
Metcon (No Measure)
100 Banded Tricep Pushdowns
Using a red band complete in as few sets as possible.