WOD

10
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of our dynamic effort back squat work. Use 3 sets to
work up to your 80% and then complete 5 sets of 3 repetitions all at 80%.
Back squats will have a 1-second pause in the bottom. After back are
complete start warming up touch n go deadlifts to prepare the Metcon.
– Metcon: This workout should be performed around 90% effort meaning
near a ”sprint” pace. Burpees over the bar will be done laterally. Empty
your tank on the burpees and use a weight on the deadlift that’s
challenging but can still be done in big sets.

Warm-up

QOD: If you had intro music, what song would it be?

Dynamic Warm-up that consists, 50 ft each then jog back to start:

Walking Knee Hug

Walking Quad Stretch

Walking Lunge with Overhead Reach

Butt Kickers

A Skips

B Skips

Carioca

Jumping Jack Shuffle

Back Pedal

90 Degree Hip Rotation

Then,

Get up sprints x 3 sets with increasing intensity on each.

*Have 3 athletes at a time lay on their back and then on your clap get and jog forward. Each set should be faster than the

one before it. This is a good CNS prep drill. Athletes will walk back to start.

*If you’re not comfortable with the dynamic warm-up please refer to Box Programming Dynamic Warm-up

Weightlifting

1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.

2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.

Back Squat

Metcon

“Batwings”

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Batwings (Time)

“Batwings”

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

9:00 Cap

Hypertrophy

Double Leg Banded Leg Curls

Tabata:

8 x 20s work/10s rest.