WOD

28
Dec

WOD

CrossFit Fulshear – CrossFit

– Test: Today we are performing a max set of burpees in 60s. Go AHAP on this!
– Skill: After our ”test” we’ll spend 10 minutes on ONE Gymnastics weakness of your choice. This work should be 100% skill based.
– Metcon: Use 50% of your max test (if you got 20 reps use 10) for the Metcon today for all rounds. All intervals should be executed with no issues.

Warm-up

PVC Game x 6 Minutes

Then,

6 Minutes of Dynamic Warm-up that consists of:

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Weightlifting

Max Burpees in 60s

Then,

10 Minutes of “GOAT” work on 1 Gymnastics Movement of the athlete’s choice

Max Burpees in 60s (AMRAP – Reps)

Open hips, clap above head and feet must leave the ground

Metcon

EMOM 20:

Minute 1: Burpees: 50% of Max Set for all rounds

Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)

Minute 3: 10/6 Strict Chin-ups

Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

Metcon (No Measure)

EMOM 20:

Minute 1: Burpees: 50% of Max Set for all rounds

Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)

Minute 3: 10/6 Strict Chin-ups

Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

Hypertrophy

Bicep 21s: 3 x 7 each. Rest 60s.