WOD

9
Jan

WOD

CrossFit Fulshear – CrossFit

– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.

Warm-up

“Musical Medballs”

*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two athletes left and one medball.

Weightlifting

Gymnastics Static Holds

Accumulate 30-60s each

– L-Sit

– Hollow Hold

– Ring Support

– Chest Facing Wall Handstand

*Choose 2 of the 4

Metcon

5 Rounds 30s work/30s rest:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Double Unders

1d) Russian Twists w. a plate (25, 15)

1e) Burpees

*Score = Total Wallballs + Burpees

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Hypertrophy

KB Curls: 3 x 10-12. Rest 60s.

Then,

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Metcon (AMRAP – Reps)

5 Rounds 30s work/30s rest:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Double Unders

1d) Russian Twists w. a plate (25, 15)

1e) Burpees

*Score = Total Wallballs + Burpees

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)