WOD

17
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: Clusters are ”intra-set rest” meaning you’ll perform 2 reps, re- ack, rest 15s, and repeat this sequence 2 more times. The purpose is to increase loading compared to just performing a straight set of 6 reps. Build in weight.
– Metcon: Today’s ”Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be difficult to complete 10+ reps with. Strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

Warm-up

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

7 Minutes of T2B Review + Light Back Squats out of the Rack x 5 reps per set.

Weightlifting

1) Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00

– Build to a heavy set.

2) Warm-up T2B/Front Rack Lunges

Back Squat

Metcon

“Abs of Steel”

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Hypertrophy

5 Minutes of Recovery Work ie.

Easy row, jog, light sledpull or bike.