WOD

30
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: Our focus for the strength work today is to prepare our hips and
back for the demands of the metcon. Glute Bridges: 3 sets building to a
challenging weight for 6-8 reps, then 4 working sets at that weight, resting 90s between. Then, go right into building your touch and go deadlifts for
today’s metcon. 3-4 sets of 4-6 reps, resting roughly one minute between
sets, building to today’s metcon weight. –
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.

Warm-up

Quick dynamic (5mins):

Knee hug >Lunge w/ t-spine twist

Walk out > Down Dog > walk in

Frankenstein Walk

A-Skip

Butt Kicks

*2 bands warm up; light one on rig for face pulls medium one for banded walks

Then,

3 RDS: (5 mins)

20 X-Band Walks (10 L/10R)

15 Banded Goodmornings

10 Banded Facepull-aparts

10s RKC Plank

***Set up for glutes bridges and grab medball

Between 3 building sets for glutes bridges, athletes will warm up wall balls with:

4 Pause medball FS *2ct. @ bottom + 4 Wall balls

Weightlifting

1) Barbell Glute Bridges: 3/4 x 6-8. Rest 90s.

– Choose one weight and use for all sets.

2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.

Barbell Glute Bridge

– 1 Count squeeze at top

Metcon

“Timebomb”

In 12:00

50 Wall balls (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP:

Wall balls

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wall balls completed

Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

Hypertrophy

Double Leg Banded Hamstring Curls: 2 x 50. Rest 90s.