WOD

25
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Today you’ll will work up to a 1RM floor press. Start with a set
of 5 and gradually reduce reps to singles as weight increases resting 2
minutes between heavy singles.
– Metcon: Plan on completing this around 80% intensity. It will be easy to
redline early on in this workout so pace the first couple of rounds and leave
some gas in the tank. Loading needs to be light on this workout as
shoulder fatigue will set in fast if you’re not smart with weight choices.

Warm-up

QOD: What is the worst pet you have ever had?

Grab a barbell and a band and complete

3 rounds of:

8 Bent-over Rows (pronated grip)

8 SDHP

8 Push Press

8 Bent-over Rows (supinated grip)

8 Barbell Curls

15 Banded pull-aparts

15 Banded Pushdowns

Then,

Review Floor Press

Weightlifting

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

– Build to a 1RM.

– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.

– Use whatever grip people are most comfortable with

2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.

Floor Press

Metcon

“Heart Breaker”

AMRAP 8:

15 Push Press (115, 75)

SDHP (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

*Beginner:

AMRAP 8:

10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Heart Breaker (AMRAP – Rounds and Reps)

“Heart Breaker”

AMRAP 8:

15 Push Press (115, 75)

15 SDHP (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

*Beginner:

AMRAP 8:

10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Hypertrophy

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded pull-aparts

1b) Wheels on the Bus

*This is a superset where you’ll alternate each movement for each interval of 20s work.