WOD

15
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we will be performing DB bench with a grip rotation. Grip will rotate from palms facing in to palms facing out paired with iso- dynamic KB rows, which we’ll go over. Use 2 sets to work up to your desired weight for today then complete 5 sets of 8 with a minute of rest between sets.
– Metcon: Today’s metcon should be performed around 80-85% intensity. Grip will become a factor early on. You should be able to complete the KBS in 3 sets or less. Try to minimize rest when you put down the KBS. 18- minute time cap for this workout.

Warm-up

QOD: What’s your favorite special occasion restaurant?

AMRAP 7 at a slow pace:

8 KB Swings (4 Russian + 4 American)

8 Squat Thrusts

16 Banded pull-aparts

16 Banded Pushdowns

Then,

3-Way Banded Shoulder Lat Stretch x 30s each position.

Weightlifting

1a) DB Bench Press w. a rotation: 2/5 x 8. Rest 30s.

– neutral to pronated grip

– Use incline if possible

1b) Iso-dynamic KB Rows: 2/5 x 8 each. Rest 30s.

DB Neutral Grip Bench Press

Metcon

For time:

40 KBS (53, 35)

4 Rope Climbs

30 KBS

3 Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Rope Climb

Rx+:(70, 53) (Legless Rope Climbs)

L3: (Rope Climbs of 3-2-1-1)

L2: (45, 30) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)

L1: (35, 25 Russian Swings) (10 Ring Rows each round)

18:00 Cap

Metcon (Time)

For time:

40 KBS (53, 35)

4 Rope Climbs

30 KBS

3 Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Rope Climb

Rx+:(70, 53) (Legless Rope Climbs)

L3: (Rope Climbs of 3-2-1-1)

L2: (45, 30) (Complete 2-3 Total Rope Climbs then

switch to 15 Ring Rows each round)

L1: (35, 25 Russian Swings) (10 Ring Rows each

round)

18:00 Cap

Hypertrophy

Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.

7 pronated grip + 7 neutral grip + 7 supinated grip