WOD

28
Apr

WOD

CrossFit Fulshear – CrossFit

– Strength: Build up to a 1RM conventional deadlift with a band over the
bar. The band will force you to be aggressive throughout the entire range
of motion.
– Metcon: Select a weight for this workout which is moderately heavy, but
will allow you to finish in the 8-minute time cap. You should be able to get
through the front squats in large or unbroken sets. Worry less about pacing and more about pushing your limits.

Warm-up

QOD: What’s one thing on your bucket list?

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Weightlifting

1) Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00

– build to a 1RM.

– Beginner: 6 x 3 (with a band if possible) at a moderate weight.

2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1)

Conventional Deadlift against a band

– Drape band over the bar

– Higher your deadlift is the heavier band you should use

Metcon

“Simple Man”

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

8:00 Cap

Simple Man (Time)

“Simple Man”

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

9:00 Cap

Hypertrophy

Reverse Crunch + Deadbug: 3 x 10. Rest 60s.