WOD

11
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes
between attempts. If unable to complete with weight, complete 6 sets of 3
reps with 90-seconds rest between sets with bodyweight. Scaling today
will be 5 sets of 5 partner assisted close grip chin-ups.
– Metcon: You will complete these reps as fast as possible while
maintaining proper form. You should be able to perform large sets of each
movement without hitting failure. We’ll review all of the movements in our
warm-up today.

Warm-up

QOD: What’s your favorite season?

Grab a set of DBs and a band and complete:

10 Double DB Rows

30 Banded Pulldowns

10 DB Hammer Curls

30 Banded Pushdowns

10 DB Hang Power Cleans

30 Banded pull-aparts

10 Push-ups on DBs

30 Overhead Banded Triceps Extensions

10 DB Hang Power Cleans

*Rest 10-15s between movements. This should give the coach time to coach each of the DB movements. Keep in mind

these movements are in the Metcon today.

Then,

Review Pull-ups and available scaling options for the remainder of the warm-up.

Gymnastics

Weighted Close Grip Chin-up: 3RM. Rest 2:00

– L3: Bodyweight 6 x 3. Rest 90s.

– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.

Close Grip Chin-ups

Options:

– Partner Assisted

– Bodyweight

– Add additional weight.

– Supinated Grip

– All 5 sets should be “work” sets so peform 2-3 warm-up sets.

Metcon

AFAP, but not for time:

21-15-9

DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells

Then,

21-15-9

DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set (pronated grip)

L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

Hypertrophy

World’s Greatest Stretch x 30s each pose