WOD

1
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Today you’ll superset your floor press and pull-ups. This is 5 ”work sets” so do not include your warm-up sets in this. For the Floor press, start at about 60% and build in a weight each set ending on a challenging but NOT maximal set.
– Metcon: Today’s metcon should be a burner where snatches are light and done UB. 90-95% effort.

Warm-up

5 Minutes of Dynamic Movement that consists of:

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

Review Floor Press + Pull-ups x 7 Minutes.

*Warm-up both movements x 3 sets.

Weightlifting

1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.

1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.

Adv: Add weight

Int: BW

Beg: Partner Assisted

2) Metcon Prep:

2 Rounds at game speed of:

10 Muscle Snatch (or Power Snatch)

5 Burpees over the Bar

Rest 60-90s.

Floor Press

Metcon

“James B”

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

Hypertrophy

AFAP:

75-50-25

Banded Facepull-aparts

Single Arm Banded Pushdowns (each side)