WOD

19
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we have several variations to train the posterior as well as
the anterior chain. We’ll review each movement before we go to work. The
focus is: to feel the correct muscles working, get a great pump, and to be
challenged while still focusing on quality of movement.

Warm-up

QOD: What’s your favorite childhood book?

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) Ultra Wide Stance High Box Squat: 3/6 x 4. Rest 2:00

– use a moderate load for all sets

– Focus on perfect technique

2) Glute Hip Thrust: 3/5 x 6-8. Rest 90s.

3) DB 1 1/4 Split Squats: 1/3 x 8 ea. Rest 60s.

4) Serratus Crunch: 4 x 10. Rest 60s.

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

Split Squats

Hypertrophy

5 Minutes of Static Stretching