WOD

15
May

WOD

CrossFit Fulshear – CrossFit

– Strength: This the final week of Wide Stance Box Squats. All sets should be
fast but executed with perfect form. If you’re feeling slow it would be better
to go lighter.
– Metcon: Today’s metcon is a mix of explosive work, unilateral, and core
work. This should be more of a quality over quantity piece – go with a
challenging height for box jumps – these should be done for explosiveness,
not cycle rate, a heavyweight for your lunges and as heavy as possible with
the Farmer Carry.

Warm-up

QOD: What was your favorite/least favorite college course?

3 Rounds of:

5 Romanian Deadlifts

5 Sumo Stance Romanian Deadlifts

5 Front Squats

5 Back Rack Reverse Lunges each Leg

5 Goodmornings

5 Wide Stance Back Squats

Rest 40-60s, add light weight.

Then,

Set-up for Box Squats, Farmer Carries, and High Box Jumps reviewing all movements.

Weightlifting

1) Wide Stance Box Squat: 3/6 x 3 @60-70% of Back Squat 1RM, every 60s.

– 15″ Parallel Box

2) Warm-up all Metcon Movements

Wide Stance Box Squat

Wide Stance Box Squat: – use 13-15″” Box. (Parallel)

– Ensure each set is done explosively + athletes sit back on the box

Metcon

Every 4:00 x 5 Sets:

5 High Box Jumps (30, 24)

10 Back Rack Reverse Lunges (185, 125)

100 Ft. Heavy Farmer Carry

L3: (24, 20) (155, 105)

L2: (20, 15) (135, 95)

L1: (Seated Dynamic Vertical Jumps) (95, 65)

*Score = weight for lunges

Metcon (Weight)

Every 4:00 x 5 Sets:

5 High Box Jumps (30, 24)

10 Back Rack Reverse Lunges (185, 125)

100 Ft. Heavy Farmer Carry

L3: (24, 20) (155, 105)

L2: (20, 15) (135, 95)

L1: (Seated Dynamic Vertical Jumps) (95, 65)

*Score = weight for lunges

Hypertrophy

3 Way Plank 3 x 30 sec each way