WOD

7
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: For this complex, perform 2 deadlifts + 1 power clean + 1 squat clean without setting down the barbell. 8 sets of this complex will be
performed at 80% of weight established last Monday. 90s of rest between
each set. Following these 8 sets, athletes will work up to a 1 RM squat clean using single reps until a failed rep
– Metcon: EMOM consisting of 4 movements including farmer’s carry, lunges, a plank, and burpees. Today’s metcon is a lower intensity, recovery
workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.

Warm-up

Oscillatory Foam Roll:

1) Thoracic Spine 45s

2) Quadriceps 45s each

3) Adductors 45s each

Then,

“Activation”

10 Glute Bridge

10 Lateral Squats

10 Glute Bridge again

10 Banded Good Mornings

*All reps done slow + controlled. Squeeze glutes at top of each rep.

Then,

“Movement Specific”

Barbell Warmup (empty barbell):

7 reps each of:

RDL

Hang Power Clean

Front squat

Use 3-4 sets of 2-4 reps gradually increasing the weight of:

Deadlift

Power Clean

Squat Clean

Weightlifting

Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s.

Then,

1 Rep of Squat Clean adding weight until you miss.

Deadlift, Power Clean, Squat Clean Complex

2 Deadlifts

1 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

Squat Clean

Metcon

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees

L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

Hypertrophy

weighted wall sits