WOD

10
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: Today’s strength is barbell glute bridges to train your buns. For most of you, this is a relatively new movement but a great way to train
our glutes. All 5 sets should be challenging and done with ONE weight.
you’ll see this movement again in 2 weeks.
– Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big
sets, but try to stay with sets that will allow for consistency. The loading
should be light for you; a weight you can perform 5-7 reps per set with
relative ease.

Warm-up

5 Minutes of Dynamic Warm-up that consists of:

Jumping Jack shuffle High knees Butt Kicks 90-degree hip rotation Carioca Lateral Lunges

Then,

With an empty

Barbell Complete:

10 RDL

10 Front Squat

10 Push Press

10 Clusters

10 Barbell Glute Bridges

*Add weight to the barbell

8 BB Glute Bridges

*Add weight to barbell

6 BB Glute Bridges

Weightlifting

1) Barbell Glute Bridge: 5 x 5. Rest 90s.

– Take 3 sets to build to work weight

– Perform all 5 sets with one weight (the “work weight that was established after 3 ramp-up sets.)

– Hold the top of each rep for a 1 count

2) Metcon Prep: Power Clean + Thruster: 3 x 2 + 2, building above desired Metcon weight. Rest 60s.

Barbell Glute Bridge

– 1 Count squeeze at top

Metcon

“Barn Burner”

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

9:00 Time Cap

Barn Burner (Time)

“Barn Burner”

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

9:00 Time Cap

Hypertrophy

Banded Pallof Press (heavy band): 4 x 8 ea. Rest 60s.