WOD

25
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we will be doing some upper body and core work. You will establish a max effort set for each of the following: chin ups (supinated grip), pushups, and an L-sit or hollow hold (for time). Rx+ option is HSPU. Beginners can complete chin ups with band.
– Metcon: Aim for 75- 80% effort for all rounds. There should be enough rest after each interval to sustain consistent efforts across all 5 rounds.

Warm-up

QOD:

What city would you most like to live in?

TABATA (8 rounds total)

Round 1: High knees

Round 2: Air Squats

Round 3: Single Unders

Round 4: Mountain Climbers

Round 5: High knees

Round 6: Air Squats

Round 7: Single Unders

Round 8: Mountain Climbers

Then,

7 Minutes to review

Rope Climbs

Hang Power Cleans

Weightlifting

1) Max Strict Chin-ups x 1 set.

2) Max Strict Push-ups x 1 set

Rx+:(HSPU)

3) Max L-Sit Hold x 1 set

*Or Hollow Hold

Strict Chin Ups

Strict push-ups

max effort push-ups

Metcon

Every 4:00 x 5 Sets:

20 Walking Lunges (BW) (total reps)

15 Hang Power Cleans (135, 95)

1 Rope Climbs

50 Double Unders

L3: (115, 75)

L2: (95, 65) (10 Band Assisted Pull-ups per round) (Double Under Attempts x 50)

L1: (65, 45) (10 Ring rows per round) (50 Singles)

Score today = slowest split

Hypertrophy

1a) Banded Facepull-aparts: 3 x 15. No rest.

*These are done with a slow + controlled temp + 1 count pause at end ROM.

*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)

*These sets should suck =)

1b) Elbow out Tricep Extensions: 3 x 15. No rest.