WOD

20
Dec

WOD

CrossFit Fulshear – CrossFit

– Strength: This is the FINAL week of Box Squat work. Next, we’ll start a cycle for the Front Squat. All sets of Box Squats today should look very similar to last week in terms of speed off of the box.
– Metcon: Today’s Metcon should be a burner. Give the first half of this workout your all. If you have a time/load from last year let that serve to develop your game plan for today.

Warm-up

Grab a set of Dumbbells and Bar then complete:

2 Rounds of:

10 Reverse Lunges in place (alternating, total)

5 Front Squats

10 RDLs w. bar

10 Bird-dogs, 5 each side.

Then,

Take 5 Minutes to Review Cleans

Take 5 Minutes to Review + Warm-up Box Squats

Weightlifting

1) Wide Stance Box Squat: 7 x 3 @ 70 % of 12/3 3RM, every 60s.

2) Metcon Prep: Set up barbells, DBs

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

“Open WOD 18.2”

In a 12 Minute Window: For time: 1-2-3-4-5-6-7-8-9-10

DB Front Squats (50, 35)

Bar Facing Burpees

Remaining time Max Clean

*Scaled (35, 20)

*Stepping over the bar aloud

*Beginners: Build to a moderate load in the Deadlift instead of clean.

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Hypertrophy

Single Leg DB RDLs w. support: 4 x 6-10 each. Rest 60s.

OR

Light 400 meter sledpull powerwalk