WOD

18
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.
– Metcon: This month we have been focusing on strict movements. Today
we will perform the benchmark workout ”Cindy” with strict pull-ups. This
will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A
good goal is to hit half the number of rounds you completed during
regular ”Cindy”

Warm-up

QOD: What’s your favorite commercial?

At a slow pace with an empty bar:

10-8-6-4

Strict Press

Barbell Rows

Barbell Curls

*Run 100 Shuttle Jog between rounds (in 25m intervals if possible)

Then,

Review shoulder Press

Review Pull-up Scaling

Review Push-up Scaling

Weightlifting

1) Shoulder Press: 5-4-3-2-1+. Rest 2:00

– Build to a 1RM.

– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.

2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.

Shoulder Press

Metcon

“Strict Cindy”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
strict

Hypertrophy

KB Windmill: 3 x 6 ea. Rest 30s.