WOD

12
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are building to max Sumo Rack Deadlift. The purpose
of this is to use less range of motion to tax your posterior in a different way. – Metcon: Today’s metcon is meant to be done at maximal effort and completed in as few sets as possible – challenge yourself, but opt for moving faster vs. going heavier. All sets of squats and KBs should be capable of being done in sets of 10.

Warm-up

QOD: What’s your favorite junk food?

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to the opposite hand

Carioca

Then with a light KB:

5 Sumo Deadlifts with KB

5 Russian KBS

5 Goblet Squats

*Go up in KB weight + repeat

Then,

Get barbells and start warming up Sumo Rack Pull Deadlifts – this will flow right into the strength section of today’s class.

Weightlifting

1) Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00

– 1+ = 3-4 sets of 1 up to a 1RM.

– Beginner: Build to a challenging set of 3 if form permits.

2) Warm-up Back Squats & Russian KBS

Sumo Deadlift

Metcon

“Tombstone”

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

Tombstone (Time)

“Tombstone”

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:

400m Run

40/34 Calorie Row

30/24 Calorie Ski Erg

8:00 Cap

Hypertrophy

2 Options:

– Light Sledpull Powerwalk x 400 meters