WOD

8
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of our push jerk work. Perform 5 sets of 3 push jerks at 75-80% of weight achieved on 3/29. Sets will be done every 90 seconds You should reset each rep at the shoulders focusing on set up and proper execution.
– Metcon: We are looking for 80% effort here. The amount of time it takes you to complete the round is how long your rest will be prior to starting the next round. Plan on trying to push hard on the row and anticipate grip to fatigue by the 3rd round. Scaling your strict pull-ups correctly today will be important.

Warm-up

QOD: What’s been your best drop the mic moment?

At an easy pace,

25/20 Calorie Row (or 200 Meter Run)

*People should take note of how long this took them.

Then grab a barbell, a box, and a band:

10 Push Press

10 Bent-over Row (pronated grip)

10 Alternate Step-ups (unweighted)

30 Banded pull-aparts (pronated)

8 Push Press

8 Rows (Supinated Grip)

8 Alt. Step-ups (this set grab DBs)

20 Banded pull-aparts (supinated)

Then,

On coaches Call x 3 sets of 2.

Push Jerk

Weightlifting

1) Push Jerk: 3/5 x 3 @75-80% of 3/29, every 90s.

– reset on each rep.

2) Metcon Warm-up

– Strict C2B + Step-ups

Push Jerk

Metcon

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)

25/20 Calorie Row

Rest 1:1

L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)

L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

25:00 Time Cap

*Alternate Options for rowing:

– 400m Run per round

– 20/17 Calorie Bike or Ski Erg

Metcon (Time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)

25/20 Calorie Row

Rest 1:1

L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted

step-ups)

L1: (8 Ring Rows per round) (Unweighted Step-ups

to a lower box) (20 Calorie Row per round)

25:00 Time Cap

*Alternate Options for rowing:

– 400m Run per round

– 20/17 Calorie Bike or Ski Erg

Hypertrophy

Banded Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest