WOD

8
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of our upper-body rep work. All sets should be challenging for the Chin-ups, but build in weight with the close grip floor press starting off around 60% (where you started last week if you were here.)
– Metcon: Today’s piece is a local muscle-endurance test. Break all of your sets before you have to. This should be done at a slow pace, around 75%.

Warm-up

Banded Scapular Warm-up x 2 Rounds

– A-T-Y x 15 Reps

– External Rotation x 15 Reps

– Bent-over Pulldowns x 15 Reps

Then grab DBs + Abmat

20 Push-ups

20 DB Renegade Rows (total)

20 DB Single Arm Push Press (neutral) (total)

20 Abmat Sit-ups

Then,

Review Close Grip Floor Press + Close Grip Chin-ups

Weightlifting

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

1b) Close Grip Chin-ups: 5 x 5. Rest 45s.

Adv: Add weight

Int: BW

Beg: Partner Assisted

Close Grip Floor Press

Make sure you have spotters in place. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet

Metcon

For time:

100 Hand Release Push-ups

100 DB Renegade Rows (total) (50s, 30s)

100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)

100 Abmat Sit-ups

Rx+:(50 Strict HSPU for HR Push-ups)

L3: (40s, 20s)

L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)

L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)

18:00 Time Cap

Hypertrophy

Reverse Hypers OR Supermans: 2 x 25 OR 2 x 50. Rest 60s,