WOD

3
Apr

WOD

CrossFit Fulshear – CrossFit

-Strength: Today is week 1 of our Back Squat work – you’ll see this for 2 weeks in total. You may see the back squat again in the near future for a 1RM. Today’s work entails 5 sets of 4 @75% or a moderate load with a 1 one thousand pause at the bottom of each rep.
– Metcon: Today’s workout is not for time but you should still be working at high effort (around 85- 0%). Focus on making these quality repetitions throughout the workout. Your KB weight choice today should be heavy.

Warm-up

QOD: What movie quote do you use on a regular basis?

Mini-band glute activation:

2 rounds:

10 clams each side (glute medius)

10 Single Leg Glute Bridge (alternating legs) (1 count hold at the top) (glute max)

15 banded air squats

Then,

Grab a light KB and complete:

2 Rounds of:

10 Band Resisted Kettlebell Swings

10 Goblet Squats

3 Max Vertical Jumps (CNS prep)

*Rest 10s between movements

Weightlifting

Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s.

– Beginner: Light for all sets > reinforce perfect technique

OR Goblet Box Squat: 2/4 x 6 @parallel box. Rest 90s.

Back Squat

Metcon

Not for time:

16-14-12-10-8-6-4

Band Resisted Russian KBS (70, 53)

Goblet Reverse Lunges (70, 53) (Split Reps between each leg)

Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)

L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

Hypertrophy

Sledpull Powerwalk x 800 Meters