WOD

3
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of Pause Front Squat work. This week should be 5% heavier, BUT all sets should look like last week and be executed perfectly.
– Metcon: Today we are looking at sustaining higher-output, around 85% for all sets. You’ll have enough rest to do this, but make sure you do not go 100% or you’ll likely won’t be able to recover.

Warm-up

*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort

Then,

KB Warm-up, Tabata Style (20 work/10 rest)

3 Rounds:

1a) KB March (Right Side)

1b) KB March (Left Side)

1c) Russian Swing

1d) Goblet Alt. Reverse Lunges

Then,

*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort +

20 Air Squats (or Alt. Pistols)

10 KBS (Heavy)

+

Review Front Squats

Weightlifting

1) Paused Front Squat: 5 x 3 @80%, every 90s.

– 1 Second Pause on each rep

– Take 4 sets to build to 80% before starting the clock

2) Metcon Prep:

2 Rounds of:

15s AB Sprint (increase intensity on each set)

10 Air Squats

5 KBS

Rest 60s.

Paused Front Squat

Metcon

Every 4:00 x 5 Sets:

30s Assault Bike Sprint

20 Air Squats

10 KBS (70, 53)

Rx+:(Alt. Pistols, total) (88, 70)

L3: (53, 35)

L2: (45, 30)

L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

*Alternate Option

– 30s Max Effort Row

– 200m Shuttle Run (out 100m/back 100m)

– 30s Sledpush Sprint (empty sled)

Hypertrophy

Double Leg Prone Banded Leg Curls: 3 x 30-40.

Rest 60s.