WOD

31
Mar

WOD

CrossFit Fulshear – CrossFit

– Strength: Gradually work up to a single rep deadlift which will be the
weight you will be using for the metcon. As you get into heavy singles, rest 90s to 2 minutes between repetitions. Use the rest to warm up your T2B.
– Metcon: Today’s metcon should be performed around 80% effort. Choose
a DL weight which is heavy, but that you can maintain with good form
under fatigue. Pace the burpees and break up the T2B early as needed to
maintain a consistent pace throughout this workout.

Warm-up

200 meter jog

Then, 3 Rounds

20 Scorpions (total)

10 Air Squats

5 Squat Thrusts

Then,

Barbell Warm Up

10 Romanian Deadlift

*Add lightweight to bar

10 Deadlift

*Rest 30s and transition to floor

10 Barbell Glute Bridge

Weightlifting

Deadlift:

2-2-1-1-1-1.

Rest 90s-2:00.

– The goal is to build to desired weight for Metcon

– Warm-up T2B between sets.

Deadlift

Metcon

“Marston”

AMRAP 20:

1 Deadlift (405, 225)

10 Bar Facing Burpees

15 T2B

L3: (315, 205)

L2: (225, 135) (Knee Lifts)

L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

Marston (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (405, 225)

10 Bar Facing Burpees

15 T2B

L3: (315, 205)

L2: (225, 135) (Knee Lifts)

L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)

Hypertrophy

Banded leg curls x 100-150 reps each leg.