WOD

11
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength/Skill: This is week two of our
gymnastics skill cycle. Each movement should easily be completed within the minute.
inverted rows will be performed with a 1-second pause at the top of the movement. Advanced athletes can substitute handstand walking for the handstand hold on minute 2. Beginner athletes can perform handstand hold on a box if needed.
– Metcon: Today’s metcon is a partner workout; 1 working; 1 resting. Work can be split however teams decide. This is an AMRAP so once teams have made it through the burpees, they will return to the beginning of the workout and continue working until the 14 minutes are up. Box jumps will be performed with a step-down.

Warm-up

Game: Rowling x 4 sets each (8 total rounds) athlete alternating with their partner with a varying penalty for all meters rowed over/under 100

(e.g. burpees, air squats, partner wall balls)

Then,

Banded Ankle Rotations x 45s each side

Then,

10 Air Squats

10 Squat Jumps

10 box step up/step down (alternating legs)

10 box jump up/step down (alternating legs)

Gymnastics

EMOM 12:

MINUTE 1: 20s Hollow Hold

MINUTE 2: 20s Handstand Hold

MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side

Rx+:(20s Handstand Walking for interval #2)

Metcon

AMRAP 14 with a partner:

100 Air Squats

80 Calorie Row

60 KBS (53, 35)

40 Box Jumps w. step-down (24, 20)

20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

L2: (35, 25) (20, 15)

L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in place of Box Jumps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:

100 Air Squats

80 Calorie Row

60 KBS (53, 35)

40 Box Jumps w. step-down (24, 20)

20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after

burpees)

L2: (35, 25) (20, 15)

L1: (35, 25 Russian Swings) (20, 15 Alt. Step-ups in

place of Box Jumps)

Hypertrophy

Banded Facepull-aparts: 4 x 25. Rest as needed.

– Use a light band

– pull the band apart at end-ROM