WOD

6
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week 1 of Speed work with the Box
Squat using Monday’s 3RM. All sets should be fast/perfect
technique.
– Metcon: Like all ascending ladders these workouts get
harder as they progress so starting with a ”sustainable
pace” is in your best interest. Deadlifts should be capable of
being done touch n go for almost the entire workout.

Warm-up

Foam roll adductors x 30 sec each

Then,

3 rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDL’s

5 Front Squats

5 Rev Lunges each leg

5 Goodmornings

5 Bent Over Rows

Rest 60 seconds then add light-weight

Weightlifting

1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.

– Same Box as Monday

2) Touch n Go Deadlift/Box Jump Warm-up: 3 Sets of 3 for each preparing for the Metcon. Rest 60s.

Wide Stance Box Squat

Wide Stance Box Squat: – use 13-15″” Box. (Parallel)

– Ensure each set is done explosively + athletes sit back on the box

Metcon

AMRAP 7:

3 Deadlifts (225, 155)

3 Box Jumps w. step down (24, 20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

And so on adding 3 reps to each movement..

L3: (185, 125)

L2: (155, 105) (20, 15)

L1: (135, 95) (20, 15 Step Ups)

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts (225, 155)

3 Box Jumps w. step down (24, 20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

And so on adding 3 reps to each movement..

L3: (185, 125)

L2: (155, 105) (20, 15)

L1: (135, 95) (20, 15 Step Ups)

Hypertrophy

Banded Pull-Throughs: 4 x 20. Rest 60s.