WOD

4
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have
spotters in place. Use a wide stance.
– Metcon: Each section of this workout is intended to be done at near maximal effort, 90- 95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to repeat your output on AMRAP #2.

Warm-up

Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)

Then,

Dynamics x 5 minutes including:

Jumping Jack shuffle

High knees

Butt Kicks

90 degree hip rotation

Carioca

Lateral lunge

Then, 2 rounds x 5 reps per BB movement of:

RDL

Front Squat

Hang Muscle

Clean Power Clean

X-Band Walks x 10 each direction OR mini-band over knees.

Weightlifting

1) Wide Stance Box Squat:

3RM.

Rest 2:00 – 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

2) Metcon Prep: Power Clean

Front Squat: Build to desired metcon weight performing sets of 1 + 1.

Rest 60s.

Wide Stance Box Squat

Wide Stance Box Squat: – use 13-15″” Box. (Parallel)

– Ensure each set is done explosively + athletes sit back on the box

Metcon

“Gameday”

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees over the bar

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees over the bar

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*Score = splits for each section.

7 Minute Cap for each section.

Gameday (Time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap

Hypertrophy

Banded Pull-Throughs: 4 x 25.

Rest as needed.

– Sets 1+2: Medium Stance

– Sets 3+4: Ultra Wide Stance

– squeeze glutes hard on each repetition