WOD

23
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.
– Metcon: Benchmark workout. Hint: go lighter than you think as both
dumbbell movements are NOT comparable to their barbell counterparts.
You should be able to do at least 10 reps per set.

Warm-up

At a slow pace:

3 Rounds of:

6 DB Power Cleans

6 DB Front Squats

6 DB Push Press

30 Single Unders

Then,

2 Rounds of:

X-Band Walks x 10 right

X-Band Walks x 10 left

Banded Goodmorning x 10

Weightlifting

1) Front Squat: 5-4-3-2-1+. Rest 2:00

– Build to a 1RM (1+ = 3-4 singles above 90%)

– Beginner: 5 x 5, adding weight if form permits

2) DB Power Clean + DB Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.

– this should be done at a FAST pace to prepare the lungs for the Metcon.

Front Squat

DB power clean + DB thrusters

Metcon

“Freshmen V2”

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)

L3: (40, 30)

L2: (30, 20)

L1: (25, 15)

Freshmen V2 (AMRAP – Reps)

“Freshmen V2”

AMRAP 7:

7 DB Power Cleans (50, 35)

7 DB Thrusters (50, 35)

L3: (40, 30)

L2: (30, 20)

L1: (25, 15)

Hypertrophy

Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.

*Between sets complete 15 Standing Banded Ab Pulldowns