WOD

29
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is week 2 of our Front Box Squats and week 1 of box
jumps. This work is meant to be fast/explosive and form and speed should
not be compromised on any sets.
– Metcon: Benchmark workout that is going to challenge you to hang on to
a tough pace. Cleans should be light and capable of being done in big sets –
this time cap is meant to be tight so be smart about your weight choice.

Warm-up

3 Rounds BP Lower Complex:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Then,

Grab barbells and complete:

3 Muscle Cleans on Coaches Call x 3 sets.

Weightlifting

1) Front Box Squat: 3/10 x 2 @55-65% of Front Squat, every 60s.

– Wider than normal Squat Stance

2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s.

3) Warm-up Light Power Cleans & Bar Facing Burpees

Front Squat Box Squat

Metcon

“Tugboat”

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)

10:00 Cap

Tug Boat (Time)

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 35) (Regular Burpees)

Hypertrophy

Glute Ham Raises: 4 x 8. Rest 90s.

OR

Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.

– light weight