WOD

17
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.
– Metcon: Today’s metcon is a chance to train strength, explosiveness, and your core. All work should be challenging but executed PERFECTLY.

Warm-up

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

Weightlifting

1) Front Squat: 1RM. Rest 2:00

– Beginner: 5 x 5, adding weight if form permits.

2) Set-up for Metcon

Front Squat

Metcon

EMOM 20:

MINUTE 1: 10 RDLs (185, 125)

MINUTE 2: 5 High Box Jumps w. step down (30, 24)

MINUTE 3: 200 Ft. Heavy Farmer Carry

MINUTE 4: Rest

Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries)

L3: (155, 105) (24, 20)

L2: (135, 95) (20, 15)

L1: (115, 75) (20, 15)

Hypertrophy

Banded Lat Pulldowns 100 total