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.
BP Lower Complex with an empty BB:
3 Rounds of:
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Bent-over Rows
Rest 40-60s, add lightweight.
Review Sumo Deadlift. Between warm-up sets perform 10 Glute Bridges to activate the glutes.
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
8-10 Rounds of:
40 Yard Sledpush (moderate weight)
*Score = total # sets of completed
30s Max Effort Assault Bike
Assault bike 30 sec max effort
Straight Leg Raises: 3 x 8-10. Rest 60s.