WOD

14
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.
– Metcon: Benchmark workout ”Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

Warm-up

Grab barbells and a light band + complete:

8 Sumo Deadlifts

8 Front Squats

10 X-BAND Walks Left/Right

6 Sumo Deadlifts

6 Thrusters

10 Glute Bridges

*Add light weight

4 Sumo Deadlifts

4 Thrusters

10 Birddogs

Then,

Review Sumo Deadlift against a band.

+

Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-

up the CNS

Weightlifting

1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s.

2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s.

– Use a weighted vest if possible.

Sumo Deadlift

Metcon

“Karen”

For time:

150 Wall balls (20, 14) (10’, 9’)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Hypertrophy

100 Double Leg Prone Banded Leg Curls