WOD

12
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.
– Metcon: Today’s workout is a spin-off of classic CF workout ”Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.

Warm-up

AMRAP 6 of:

100 Ft. Shuttle Spring (down 50 back 50)

10 Air Squats

8 Hollow Rocks

6 Yoga Push-ups

4 Scorpions each side

Then,

Grab Barbells and complete on the coaches call.

– Strict Press x 3 (ribs down/abs tight)

– each rep on the coaches call

– Push Press x 3 (vertical dip + drive + strong finish)

– each rep on coaches call

Rest + Repeat Push Presses x 3 Reps

Then,

Set up in racks in groups 2-3 people.

Weightlifting

1) Speed Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 60s.

– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 75% of 1RM.

2) Set-up Pull-up Scaling + Warm-up all Metcon movements.

Push Press

Metcon

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats

20:00 Cap

Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)

Metcon (Time)

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats

20:00 Cap

Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)

Hypertrophy

1-Arm DB Rows: 5 x 8-10 each. Rest 60s.