WOD

4
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we’ll work up to a 1RM close grip bench press. Start with larger sets and work to singles as you increase in weight. Rest 2 minutes between heavy singles and make sure you have a spot as you increase in weight.
– Metcon: Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row. The run will be a good opportunity to rest your grip. Focus on efficient breathing during the run.

Warm-up

QOD: Who is your favorite actor or actress?

2 Rounds of:

Banded Pushdowns x 20

Deadbugs x 20 (total)

Barbell Rows x 20 (empty bar) (pronated grip set #1/supinated grip set #2)

Then,

Rope Climb Practice *1 – 1/2 Rope climb for people that have them (climb half-way up the rope 7.5 ft)

*1 Ground to standing for people that do not

Then, Proceed into reviewing the points of the Bench Press

Weightlifting

Close Grip Bench Press:

5-4-3-2-1+.

Rest 2:00

– Beginners: Build to a moderate set of 3 only adding weight if form permits.

Close Grip Bench Press

Metcon

AMRAP 12:

2 Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

L3: (1 Rope Climb) (75, 55)

L2: (5 Strict Band Assisted Chin-ups) (65, 45)

L1: (8 Ring Rows) (55, 35)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Rope Climbs

20 Barbell Rows (95, 65)

200 Meter Run

L3: (1 Rope Climb) (75, 55)

L2: (5 Strict Band Assisted Chin-ups) (65, 45)

L1: (8 Ring Rows) (55, 35)

Hypertrophy

Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s