WOD

17
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Today are performing a superset of shoulder width bench press
and inverted rows. The purpose is to train the triceps, biceps, and back.
Add weight each set for bench press and perform all sets that are
challenging for the rows.
– Metcon: Today we’ll partner up to judge/count for each other and
perform a past open WOD that is incredibly deceiving! This workout really
is about being smart with your pacing so come up with a goal in terms of
how much work you want to complete each minute. Top games athletes
got around 140 reps when this was first released.

Warm-up

Grab a light KB and complete,

AMRAP 7 at a slow pace:

8 KB Swings (4 Russian + 4 American)

8 Squat Thrusts

16 Banded Pull-aparts

16 Banded Triceps Pushdowns

Then,

3-Way Banded Shoulder Lat Stretch x 30s each position.

Weightlifting

1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.

– adding weight each set

– Beginner: 6 x 6 focusing on technique.

1b) Inverted Rows: 6 x 10. Rest 45s.

– 1st 3 sets – pronated grip

– Last 3 sets – supinated grip

Medium Grip Bench Press

Medium Grip Bench Press

Inverted Rows

Metcon

“Open WOD 12.1”

AMRAP 7:

Burpees

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Hypertrophy

Alternating DB Curls: 1/3 x 10 ea. Rest 60s.