WOD

29
Jan

WOD

CrossFit Fulshear – CrossFit

– Metcon: After an entire month of training the musculature that assists movements like rope climbs and HSPU we are putting all our work together to test both the HSPU and Rope Climb. The goal with this workout is to stay consistent and NOT hit failure.

Warm-up

5 Minutes of Dynamic Movement that consists of:

A Skips

Knee Grabs

Soldier Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Etc.

Then,

Review Rope Climbs, HSPU and all scaling options.

Shoulder Warm-up:

* Push-ups

* Pike Push-ups

* DB Presses

* Banded front raises/lateral raises

Metcon

For time:

Rx+:

10-8-6-4-2 Strict HSPU

*2 Legless Rope Climbs after each set

Rx:

10-8-6-4-2 Kipping HSPU

*2 Rope Climbs after each set w. legs

L3:

10-8-6-4-2 Kipping HSPU to 1 Abmat

*1-2 Rope Climbs w. legs after each set

L2/L1:

15-12-9-6-3

Box Push-ups

Strict Band Assisted Chin-ups

Time Cap = 20 min

Metcon (Time)

For time:

Rx+:

10-8-6-4-2 Strict HSPU

*2 Legless Rope Climbs after each set

Rx:

10-8-6-4-2 Kipping HSPU

*2 Rope Climbs after each set w. legs

L3:

10-8-6-4-2 Kipping HSPU to 1 Abmat

*1-2 Rope Climbs w. legs after each set

L2/L1:

15-12-9-6-3

Box Push-ups

Strict Band Assisted Chin-ups

Hypertrophy

AMRAP 10 of:

10 Side Plank Crunches (10 each side)

20 Double KB Bent-over Rows

30 DB Rollback Tricep Extensions (light)

*Rest as needed.