WOD

21
Mar

WOD

CrossFit Fulshear – CrossFit

– Metcon: Open Workout 19.5 is classic couplet of thrusters and C2B Pull- ups. The volume though is incredibly high though. Break sets before you have to for both movements and try to stay consistent throughout. This should not be a sprint.

Warm-up

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

*Perform 8 Minutes of this warm-up

Then,

Grab barbells and start setting up for pull-ups

*Coaches review movement standards and allow people to start their own warm-up.

Metcon

OPEN WOD 19.5

For time:

33-27-21-15-9

Thrusters (95, 65)

C2B Pull-ups

20:00 Cap

Scaled:

(65, 45) (Jumping Pull-ups)

Alternative WOD:

Strength:

1a) Close Grip Bench Press: 10-8-6-4. Rest 30s.

1b) 1-Arm DB Rows: 4 x 10 ea. Rest 30s.

Metcon:

3 Rounds of:

750 Meter Row

15 Box Jumps w. step down (24, 20)

Rest 2:00

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Hypertrophy

5 Minutes of recovery work i.e. easy bike, row, foam rolling