WOD

7
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.

Warm-up

Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00

Then,

2 sets

10 Thoracic Rotation each side

15 Banded Ab Pulldowns

20 Banded Pull-aparts, underhand grip

Weightlifting

1) Jerk: 1RM.

Rest 2:00

Beginner: Push Press: 5 x 5, adding weight if form permits.

2) Metcon Prep.

Warm-up Pullups/Hang Power Cleans

Push Jerk

Split Jerk

Metcon

4 Rounds of:

21/18 Calorie Bike

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s

Rx+:(C2B Pull-ups) (155, 105)

L3: (10 Pull-ups per round) (115, 75)

L2: (10 Band Assisted Pull-ups per round) (95, 65)

L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Alternate Options

– 400m Run, 500m Row per round

Metcon (Time)

4 Rounds of:

21/18 Calorie Bike

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s

Rx+:(C2B Pull-ups) (155, 105)

L3: (10 Pull-ups per round) (115, 75)

L2: (10 Band Assisted Pull-ups per round) (95, 65)

L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Alternate Options

– 400m Run, 500m Row per round

Hypertrophy

DB Lateral Raises: 3 x 12-15.

Rest 60s.

*1st variation/arms straight