WOD

13
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: The first part of today’s strength work is a complex of 2 deadlifts + 1 Power Clean + 1 squat clean. Use 85% of weight from strength completed on 2/25. Complete 5 sets using the same weight with 90s rest between sets.
– Metcon: Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.

Warm-up

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set.

This should be 100% focused on a technique for strength work today.

Weightlifting

Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s.

Then,

8 Sumo Stance RDLs x every 90s x 4 sets.

*Use bands pulling forward if possible.

Deadlift, Power Clean, Squat Clean Complex

2 Deadlifts

1 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

Sumo RDL

Type the details of the weightlifting

Metcon

Row, Bike, Ski Erg, or sledpull or push

10 x 30s on/60s off.

Hypertrophy

1a) Double Leg Banded Leg Curls: 3 x 50. No rest.

1b) Banded Pull-Through: 3 x 25. No rest.

*Use the same band for both