WOD

9
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Take 3 sets to warm-up for strict wide grip pull-ups today then
perform 4 sets of 5-6 reps per set. These should be challenging sets. The
wide-grip increases the demand on the lats.
– Metcon: This is an easy workout to underestimate, but don’t. Go light
with your barbell choice and aim to complete as many rounds as possible.
Your 1k should be a HARD pace, roughly 80%.

Warm-up

QOD: What’s your favorite movement?

Grab Barbells and a Band:

3 Rounds of:

8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)

8 Push Press

15 Banded Pushdowns

15 Banded Pulldowns

Then,

3-Way Banded Shoulder/Lat Stretch x 30s each position.

Weightlifting

Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s.

– Perform all sets with one weight or Bodyweight.

– Use “Fatgripz” if possible

– Beginner: Perform 5 x 5 – partner assisted.

Wide Grip Pull-Ups

Wide Grip Pull-Ups

Metcon

With 10 Minutes on the clock:

Row 1k

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)

Metcon (Time)

With 10 Minutes on the clock:

Row 1k

With the remaining time AMRAP

Barbell Rows (95, 65)

10 Push Press (95, 65)

Rx+:(115, 75)

L3: (75, 55) L

L2: (65, 45)

L1: (55, 35)

Hypertrophy

Barbell Curls: 3 x 10. Rest 60s.