Widespread CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
2 Rounds of:
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
5 Rollover to Split Stretch
10 Banded Glute Bridges
10 Lateral Cossack Squats
10 Bird Dogs
Box Squats (4 Reps Every 90 Seconds For 6 Rounds )
Today we are training the posterior as well as the anterior chain, focusing on feeling the correct muscle groups working.
Box squats today are performed using an ultra wide stance (think sumo) and a box/plate at or slightly above parallel. Weight should be 70% of 1RM or a moderate weight. Keep same weight for all 6 sets. Perform 3 warm up sets, increasing weight with each set till get to starting weight.
Barbell Glute Bridge (7 Reps Every 90 Seconds For 5 Rounds)
This movement is a great way to target your glutes. This is a relatively new movement but one we’ve done in the past. Weight should be 70% of 1RM or a challenging weight. Keep same weight for all 5 sets. Perform 3 warm up sets, increasing weight with each set till get to starting weight.
Split Squats (8 Reps Every 90 Seconds For 3 Rounds)
Working on the anterior chain with this movement. Perform split squats using a pair of dumbbells, holding them to the side (no box). Weight should be light/moderate. Perform all 8 reps on one side before switching. Perform 1 warm up set with light or no dumbbell.
Serratus Crunch (10 Reps Every 60 Seconds For 4 Rounds)
Use a plate. Weight should be light, focus on form. Keep same weight for all sets. Rest 60 seconds between movements.