WOD

22
May

WOD

CrossFit Fulshear – CrossFit

– Strength: We’ll start a new wave for the Front Box Squat this week based
off of your 1RM Front Squat. All sets should be fast/efficient. Use a slightly
wider stance than normal.
– Metcon: This is a benchmark workout that will challenge you globally and
put your heart-rate near max. Effort should be hard and sets should be big.
challenge yourself to complete the wall balls UB.

Warm-up

With a partner:

Run 400 Meters w. a medball passing it back and forth.

Then on your own,

2 Rounds of:

10 Wall balls

10 Medball cleans

10 X-Band Walks Each direction

10 Glute Bridge with a 2 count hold at top

10 Banded Pull-apart (same band from X-Band Walk – should be a hard 10 reps)

Then,

Proceed to reviewing Front Box Squats.

Weightlifting

1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.

– Wider than normal Squat Stance

– Parallel box (same used for back Box Squats)

2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.

Front Squat Box Squat

Metcon

“Fool in the Rain”

For time:

30-20-10

Wall balls (20, 14)

21-15-9

Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

Fool in the Rain (Time)

“Fool in the Rain”

For time:

30-20-10 Wallballs (20, 14)

21-15-9 Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 8) (135, 95)

10:00 Cap

Hypertrophy

Banded Alphabet: 3 sets on each side. Rest 60s.