WOD

6
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: The goal of today’s work is to build in weight with the pull-up and use one weight across all sets for the DB Bench Press. This is 4 ”work sets” so don’t count your 2-3 build-up sets in this figure.
– Metcon: Today’s metcon consists of 2 separate AMRAPs which will keep the heart rate elevated to help improve aerobic capacity. There is 60s of designated rest between AMRAPs which won’t be enough to fully recover. Aim for 80-85% intensity throughout this workout.

Warm-up

Form rowing: 5 minutes

Then,

Inchworm with push up x 5

Scap squeeze x 10 on pull up bar

Push-ups x 10

Scorpion x 10

Deadbug x 20 (total)

Then,

2 rounds of:

2 rope pulls

10 burpees

10 Medball front squats

10 Medball strict press

10 Wall balls

Weightlifting

1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.

1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.

– take 2-3 “ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.

– Partner Assisted Pull-up: 4 x 5.

DB Neutral Grip Bench Press

Wide Grip Pull-Ups

Wide Grip Pull-Ups

Metcon

AMRAP 7:

Row 250 Meters

1 Rope Climb

10 KBS (53, 35)

Rest 60s

AMRAP 7:

Row 250 Meters

10 Hand Release Push-ups

10 Wall balls (20, 14)

Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups) (30, 20

L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)

L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)

*Alternate Options

– 200m Run

– 250m Ski Erg or 15/12 Calorie Bike

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Row 250 Meters

1 Rope Climb

10 KBS (53, 35)

Rest 60s

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Row 250 Meters

10 Hand Release Push-ups

10 Wall balls (20, 14)

Rx+:(Legless Rope Climbs) (10 HSPU in place of HR

Push-ups) (30, 20)

L2: (2 Ground to standing with rope) (35, 25) (Box

Push-ups) (14, 10)

L1: (10 Ring Rows per round) (35, 25 Russian Swing)

(Box Push-ups) (10, 8)

*Alternate Options

– 200m Run

– 250m Ski Erg or 15/12 Calorie Bike

Hypertrophy

Banded Pull-apart: 4 x 50. Rest as needed.

– change grip every set i.e. supinated or pronated

– this should be 50 continuous reps without stopping.