WOD

16
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always,
form takes precedence so if you start to lose it end your sets.
– Metcon: The goal with this piece is work maximally on each set. Go with a
moderate weight on the sled and rest 60-90s between sets.

Warm-up

BP Lower Complex with an empty BB:

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Then,

Review Sumo Deadlift. Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Weightlifting

Sumo Deadlift: 5-4-3-2-1+. Rest 2:00

– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.

– Beginner: 5 x 5. Rest 2:00

Sumo Deadlift

Metcon

8-10 Rounds of:

40 Yard Sledpush (moderate weight)

Rest 90s-2:00.

*Score = total # sets of completed

Alternate Option:

AMRAP 18:

30s Max Effort Assault Bike

Rest 90s-2:00

sled push

Metcon (Calories)

Assault bike 30 sec max effort

Hypertrophy

Straight Leg Raises: 3 x 8-10. Rest 60s.