WOD

19
Dec

WOD

CrossFit Fulshear – CrossFit

– Skill: You have your choice today of two movements that need work. With this work the focus is refining movement patterns so at no point should you be grinding out work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.

Warm-up

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.

Skill

Skill Work Set-up + Review Options:

Light Oly Work (Snatch, Clean, Jerk)

Gymnastics Static Holds (Wall Walks, Handstand Holds, Ring Holds)

Gymnastics Movements (Muscle-up transitions, Pull-ups, Handstand Walks)

Cyclical Work (row, run, bike)

Double Unders

Presses (Bench, Strict, Push)

Pulls (Rows, Bar Hangs, Eccentric Drops)

Metcon

GOAT WOD:

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

Metcon (No Measure)

GOAT WOD:

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)

Hypertrophy

1) Glute Bridge: 4 x 20s work/20s rest. Max reps.

2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps.

3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating directions.