WOD

11
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week 1 of Jerk percentage work. This is intended to be technique driven where all sets should be done with near-perfect execution. Loading should be light to moderate.
– Metcon: Today’s workout is not for time as you’ll need rest between sets to ensure you do not hit failure. The goal is to add weight to bench press each round so make sure you’re working with spotters as the last few sets should be difficult.

Warm-up

Double Under Tabata

8 x 20-sec work,

10-sec rest

Then,

– 10 x Thoracic Opener ea.

– 10 Mini-band around the world each

– 10 Banded pull-aparts behind the neck then,

5 min to review Jerk Technique

Weightlifting

EMOM 10:

Minutes 0:00-5:00: 2 Jerks @70%

Minutes 6:00-10:00: 2 Jerks @75%

Metcon

Not for time:

10-8-6-4-2

Close Grip Bench Press (Add weight each round)

Strict Chin-ups

Double Unders 5x (ie. 50-40-30-20-10)

Strict T2B

*Score = heaviest weight in the Bench Press

Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)

L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)

L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)

20:00 Cap on this work

*Alternate Options

– Pull-ups = Ring Pull-ups

– Close Grip Bench Press = Ring Dips

Metcon (Time)

Not for time:

10-8-6-4-2

Close Grip Bench Press (Add weight each round)

Strict Chin-ups

Double Unders 5x (ie. 50-40-30-20-10)

Strict T2B

*Score = heaviest weight in the Bench Press

Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)

L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)

L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)

20:00 Cap on this work

*Alternate Options

– Pull-ups = Ring Pull-ups

– Close Grip Bench Press = Ring Dips

Close Grip Bench Press

Hypertrophy

1a) DB Bench Press 3 x 20 (unbroken)

1b) Banded Pull-aparts 3 x 20