WOD

30
May

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are performing upper-body work with the close grip
bench press (building in weight) and the ring pull-up (4 challenging sets.)

Warm-up

AMRAP 7 at a slow pace:

8 DB Bench Press (alternate position each round i.e. neutral grip, pronated grip)

8 Double DB Rows

16 Banded Pull-aparts (alternate between supinated and pronated grips)

16 Banded Pushdowns

Then,

Review Close Grip Bench Press

Review Ring Pull-ups

*Split group in half. Half will perform CG Bench first and the other half will perform Ring Pull-ups First

Weightlifting

1) Close Grip Bench Press: 8-6-4-2. Rest 90s.

– add weight each set building to a challenging double.

2) Ring Pull-ups: 4 x 5. Rest 60s.

– Adv: add weight

– Int: Bodyweight

– Beg: Partner Assisted

3a) Barbell Rows: 4 x 10. Rest 30s.

3b) Banded Triceps Pushdowns: 4 x 15. Rest 30s.

4) DB Lateral Raises: 3 x 15. Rest 60s.

Close Grip Bench Press

Metcon

Double Alternating Tabata: 4 x 20s on/10s off:

Side Plank (alternate sides each time – 2 sets total on side)

Hypertrophy

glute bridge fly 3×8