WOD

3
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Today our strength work consists of upper-body pulling and
pushing work with some higherskill movements. Make sure you choose the
option that best aligns with your ability.
– Metcon: Today’s Metcon is intended to challenge your pacing ability
– the pace today should not resemble yesterday’s workout. More of a
consistent/controlled pace where you take strategic breaks.

Warm-up

Grab Boxes and Barbells and complete:

10 Box Jumps

10 Barbell Push Press

10 Burpees

10 Burpee Box Jumps

10 Barbell Push Jerk

Then with the remainder of time:

Review:

– Rope Climbs

– Strict Dips

Weightlifting

1a) Rope Climb: 5 x 1-2. Rest 45s.

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

1b) Strict Dips: 5 x 8-10. Rest 45s –

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

2) Ensure all scaling is correct for “Nutshell”

Rope Climb

Dips

Metcon

“Nutshell”

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees No Box) (65, 45)

14:00 Time Cap

Nutshell (Time)

“Nutshell”

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees No Box) (65, 45)

14:00 Time Cap

Hypertrophy

Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.

– Lateral raise + front raise + Cuban press

– These can be done with 2.5 – 5# plates if needed.