WOD

13
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Today’s work is similar to that of last Tuesday with some small
changes in volume. You should be able to complete all the listed work
staying within your ability – no one should be near failure today.
– Metcon: The purpose of today’s work is to train local muscle endurance of
the upper-body. Getting through 2 rounds of this workout is your goal for
today. Go light with your BB Rows.

Warm-up

QOD: What’s your favorite sport to watch on TV and live?

Grab a barbell and a band and complete

3 rounds of BP

Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Pushdowns

Then,

Review:

– Rope Climbs

– Ring Dips

Weightlifting

1a) Rope Climb: 4 x 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) Ring Dips: 4 x 10. Rest 45s

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

Metcon

AMRAP 14:

25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups

Rx+:(115, 75)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (Box Push-ups) (45, 25)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups

Rx+:(115, 75)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (Box Push-ups) (45, 25)

Hypertrophy

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.

– use a light band if needed and crank out fast reps – full ROM though