WOD

1
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Your athletes need to have a plan before starting in terms how to progress on each set based on what their end goal is. We don’t want to see people failing at set 3. They should progressively build in weight making logical jumps for each set. This should take 8-10 singles in order to build to a 1RM Bench press. Athletes should try to beat their previous max by 5#’s. Their plan should account for a 5# PR and then go by feel from there. Last tested on 8/17.
– Metcon: Today’s Metcon is intended to be done at 80% effort where your athletes have the goal of keeping their splits within 20s-30s of each other. In this case, starting off around 70% and adjusting your dynamic energy control (pacing) as the workout progresses is smart. Overall, T2B/S2OH should be capable of being done in 2 sets or less. Last tested TIME DOMAIN VERSION on 11/30.

Warm-up

Ankle Tag:

Athletes crawl in Crab or Bear position

Try to tag another athlete’s ankle

If your ankle is tagged, do one burpee

Shoulder Warm-up for eight (8) minutes

Weightlifting

Bench Press: 1RM. Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

*In between sets complete 20 Banded Pull-aparts.

Bench Press

Metcon

5 RFT:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row, 45s Bike

18:00 Cap

Metcon (Time)

5 RFT:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row, Bike (18/15)

18:00 Cap

Hypertrophy

Accumulate:

150-200 (total) Single Arm Banded Pushdowns

75-100 KB Curls