Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Banded Front Pull-aparts
20 Banded Overhead Pull-aparts
5 Thoracic Rotations Each Side
5 Inchworm Push-ups
20 Alt. Plank Shoulder Taps
40 Jumping Jacks
Then
3 Rounds
5 Single Arm KB Push Presses
5 Single Arm KB Bent Over Rows
10 Russian KB Swings
Weightlifting
Push Press (Work Up ‘to Heavy Single)
In 15 minutes or 10 sets build to a 1RM or heavy single, adding weight each set. Warm-up / work up sets should look like 3-3-2-2-1-1-1-1..
Metcon
Metcon (No Measure)
AMRAP x 15 Minutes
20 KB Swings (53, 35)
10 Single Arm KB Push Press Each Arm
10 Single Arm KB Bent Over Rows Each Arm
2 Turkish Get-ups Each Arm
Today’s workout is training your ability to maintain proper posture when heart-rate is elevated and fatigue sets in. Complete all movements with one kettlebell. Use a KB that will allow you to keep output high, around 80% effort. Work through movements with intensity, only resting between rounds. The TGU will be the limiting movement weight wise.