WOD

28
Jan

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are working up to a 2RM in the Box Front Squat and performing accessory work. The Front Box Squat will be the same technique as our speed back squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole. The accessory work should be fast paced where you only rest quickly between movements.
– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed round.

Warm-up

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Weightlifting

1) Front Squat Box Squat: 2RM. Rest 2:00

– Use a 13-15″ Box.

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

2) Review Metcon Movements x 5-10 reps each.

Front Squat Box Squat

Metcon

4 RFT (but w HIGH quality reps):

1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

Rest 2:00 after each completed round.

Scale loading as needed.

Hypertrophy

3 x 12 DB Shoulder Press

Metcon (Time)

4 RFT (but w HIGH quality reps):

1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

Rest 2:00 after each completed round.

Scale loading as needed.