WOD

21
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.

Warm-up

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations Then,

3 Rounds of:

3 DB Hang Squat Clean

3 Burpees

6 Alt. Box Step-ups

12 Glute Bridges (squeeze glutes for a 1 ct. at top)

Rest + add light weight

Weightlifting

1) Touch n Go Conventional Deadlift: 5RM.

– Rest 2:00-3:00.

– Rx+:(Use a red band over the bar).

– Beginner: 5 x 5, adding if form permits.

2) Metcon Prep:

2-3 Sets of:

3 DB Hang Squat Cleans

3 Burpee Box Jumps w. stepdown

Rest 60s between sets.

Deadlift

Metcon

AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

L3: (45s, 30s)

L2: (35s, 20s) (20, 15)

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

Metcon (AMRAP – Reps)

AMRAP 6

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

Rest 3 min

AMRAP 6

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)

L3: (45s, 30s)

L2: (35s, 20s) (20, 15)

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

Hypertrophy

Sumo Stance Banded Pull-Through: Accumulate Max Reps in 5:00

*Between sets perform a 15s RKC Plank