WOD

5
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 3 (final week) of Front Box Squats. All sets should be
executed fast and with great technique.
– Metcon: Don’t underestimate this workout. Choose a weight that is
challenging, but keep in mind that this workout is going to become very
challenging after the first 50 reps. Your core and legs will both be on fire.
Have a goal to complete sets of 14-20 reps at a time.

Warm-up

QOD: What’s the funniest joke you know?

Knee Hug + Lunge + Forearm to Floor + Toe Point + Thoracic Rotation x 20 total reps

Then,

2 Rounds of:

10 X-Band Walk Right

10 Banded Goodmornings

10 X-Band Walk Left

Then,

Front Box Squats

Broad Jumps

Review Double KB Front Rack Walking Lunges

Weightlifting

1) Front Box Squat: 3/8 x 2 @60-65%, every 60s.

– 3 warm-up sets/8 work sets.

2) Broad Jump: 3 Attempts at Max Distance.

Front Squat Box Squat

Max Distance Broad Jump (Distance)

3 attempts

*Broad jump is a test of power-output. NFL RB 10+ ft.

Metcon

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

L3: (45, 30)

L2: (35 25)

L1: (Bodyweight Walking Lunges or light DBs in suitcase/farmers carry hold)

10:00 Cap

Metcon (Time)

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

L3: (45, 30)

L2: (35 25)

L1: (Bodyweight Walking Lunges or light DBs in suitcase/farmers carry hold)

10:00 Cap

Hypertrophy

GHD Back Raises: 3 x 30 @BW. Rest 60s.

OR

Banded Goodmornings: 3 x 30. Rest 60s.