WOD

9
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we have several variations to train the posterior as well
as the anterior chain. We’ll review each movement before we go to work.
The focus is to feel the correct muscles working, get a great pump, and to
be challenged while still focusing on the quality of movement.

Warm-up

QOD: What current trend are you over?

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

2 Rounds of:

10 Lateral Cossack Squats (total)

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Weightlifting

1) Zercher Box Squat: Build to a heavy 1. Rest 2:00

– Use a 13-14″ Box

2) Glute Hip Thrust: 3/5 x 8. Rest 90s.

3) DB Step-ups: 1/3 x 10 ea. Rest 90s.

– perform all reps on each leg before switching sides.

4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes.

Zercher Box Squat

– Use a 13-15″ Box.

Farmer’s Carry

Hypertrophy

Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest 60s.