WOD

5
Feb

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are performing ”cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set.
In this case 2.2.2 resting 10s after each set of 2. These should be challenging sets of 2.
– Metcon: Don’t let this workout fool you, there is a high volume of work here. Most of you are going to struggle with the Barbell Row as this is a movement we don’t normally perform in a metcon, but challenge yourself to complete all of this work as strict as possible.

Warm-up

3 Rounds of BP Upper Complex.

Grab a light band and an empty barbell:

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

30 Banded Pull-aparts

15 Banded Pushdowns

Rest 60s between rounds.

Use an empty barbell for all rounds.

Then, Strict Pull-up Clusters Review + Scaling

Gymnastics

Strict Pull-ups Clusters, shoulder width grip: 5 x 2.2.2 (10s).

Rest 2:00.

– Adv: Add weight

– Int: Bodyweight

– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.

Pull-ups

Metcon

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)

Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

L2: (Box ush-ups) (65, 45)

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

22:00 Cap

Hypertrophy

Seated DB Cleans: 3 x 15.

Rest 60s.

or Crossover Symmetry

Metcon (Time)

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)

Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

L2: (Box ush-ups) (65, 45)

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

22:00 Cap