WOD

4
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 1RM Sumo Deadlift against a band over the course of 8-10 sets. We will be using this number starting next Thursday for a speed-cycle.
– Metcon: The goal with this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy- ish for the squat cleans, likely a weight you’ll perform fast singles with.

Warm-up

BP Lower Complex with an empty BB:

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Then, Review Sumo Deadlift against a band.

Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Weightlifting

1) Sumo Deadlift against a band: 1RM.

Rest 2:00

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: x 5, no band.

Rest 2:00

2) Metcon Prep:

2 Deadlifts + 2 Hang Power Cleans + 1 Squat.

Warm-up to Metcon weight in 3-4 sets.

Rest 60s.

Sumo Deadlift

Metcon

“Southie” For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*10:00 Cap

Beginner Option: AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Hypertrophy

Banded Ab Pulldowns:

Accumulate 100 Reps.

Rest as needed.