WOD

25
Jun

WOD

CrossFit Fulshear – CrossFit

– Skill: You have your choice today of two movements that need work. This
work the focus is refining movement patterns so at no point should you be
grinding out your work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll
alternate between both of your GOATs. Again, movement efficiency takes
precedence. GOAT = scapegoat or weakness.

Warm-up

QOD: What was your favorite breakfast cereal as a child?

5 minutes of wall ball “hot potato”, using dynamic movements for person left with ball

Weightlifting

Skill Work Set-up + Review Options:

Ideas:

Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work ie. row, run, bike

Double Unders

Body Composition Work

+

*Spend 5 Minutes setting up and helping your athletes decide what to work on.

Metcon

GOAT WOD:

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

*Score = Are you close to hitting your 60-day goal? (Goal that was the score for this workout on 10/31)

Hypertrophy

Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:

1a) Glute Bridge

1b) Banded Hammer Curls