WOD

26
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: The first portion of today’s strength will be a floor press 1RM.
Athletes should gradually reduce reps as they work up in weight to singles
until 1 RM is achieved. The purpose of a floor press to build the top-range
of the bench press. Most will NOT be able to beat their 1RM bench press
simply because they are not able to drive with their legs, however, if by
chance someone is able to work up to the same number as their bench this indicates a flaw in their bench press technique. This was last tested 9/21.
The goal is to beat their previous max by 5 lbs. More information on how to
most effectively hit a 1RM here.
– Metcon: Peoples effort should be around 80% today – people need to be
careful with this one or risk redlining early. Most people are familiar
with ”simple couplets” and how devastating they can be – this workout
will be no different especially if people don’t start slow and adjust their
pace as the workout progresses. Advise your clients to pace early on (try to
stay around that 80% intensity and maintain). Keep in mind that loading
should allow for big sets – a minimum of two sets for at least the first few
rounds at which points going 3 x 5 will be feasible for SDHP, but Push Press
should be completed UB for as long as possible to decrease the number of
times the bar has to be cleaned to the shoulders.

Warm-up

QOD: What are three words that would describe your first CF class:

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup.

Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off.

Then,

Review:

– Wall balls

– Buddy Carry

– T2B

– Burpees

Metcon

AMRAP 30 with a partner:

Buy in:

400 Meter Partner Buddy Carry (split as needed)

Then,

With remaining time AMRAP:

400 Meter Row

30 Wallballs (20, 14)

20 T2B

10 Burpees

*One person works. Split as desired.

Rx+:(Burpees Over the Rower)

L2: (14, 10) (Knee Lifts)

L1: (10, 8) (Abmat Sit-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

Buy in:

400 Meter Partner Buddy Carry (split as

needed)

Then,

With remaining time AMRAP:

400 Meter Row

30 Wallballs (20, 14)

20 T2B

10 Burpees

*One person works. Split as desired.

Rx+:(Burpees Over the Rower)

L2: (14, 10) (Knee Lifts)

L1: (10, 8) (Abmat Sit-ups)

Hypertrophy

Down the rack Alternating DB Curls: 1 x submax with each set.

*Start with a weight you can perform 10 reps on each arm then proceed down the rack performing 1 rep less than max for

each set.