WOD

4
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Today you will take 8-10 sets and build to a 1RM Shoulder press.
5,4,3,2,1+ means you will start at 50% and add 10% per set until 90% of old
1RM. No more than 3-4 singles above 90%, including 1-2 attempts at a new
1RM. The goal is to hit a PR of 5#s. This was last tested on 4/19 (only
applicable if you were a BP client when it was last tested.)
– Metcon: Jones Bones is a BP benchmark last performed on 3/29 (only
applicable if you were a BP client when it was last tested.) A good goal for
today is to keep all of your round splits within 30 seconds of one another;
to do so we need to avoid redlining. Meaning we want to have another
”gear” in reserve that would allow us to go faster if we absolutely had too.
Scale and modify accordingly so that S2OH/T2B variations can be
completed in no more than 2 sets.

Warm-up

QOD: What have you learned about yourself since starting crossfit?

400m Run as a group

Then, 2 Rounds of:

10 Scapular push up > Down Dog

15 Banded Pulldowns

10 Scapular Pull ups

15 Banded Triceps Pushdowns

*Grab a barbell and complete 2 Rounds of:

10 Bent-over Barbell Rows

10 Shoulder Press

3+3+3 Kip Swings/knee up/T2B (if no T2B; get toes AHAP)

*Good time to go over scaling options for T2B*

Weightlifting

1) Shoulder Press: 5-4-3-2-1+.

Rest 2:00

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

– Beginner: Shoulder Press: 5 x 5, adding weight if form permits.

2) Metcon Prep: Warm-up S20H/T2B

– Quickly review points of performance for S2OH variations

Shoulder Press

Metcon

“Jones Bones”

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Hypertrophy

KB Curls: 4 x 10. Rest 60s.