WOD

11
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we will build to a 3RM close grip floor press. This should
take you 6-8 sets to build up to and your goal should be a 5# PR. Make sure you have a spotter and devise a good plan of how you are going to progress
your build up to that PR. Having a plan helps to increase our chances of
setting a new personal record. We last tested this on 2/15.
– Metcon: Nothing too complicated in today’s metcon. Today we have four,
four-minute AMRAPs with one exercise each and these can be done in any
order. You should be shooting for 50+ reps per AMRAP.

Warm-up

QOD: What’s the funniest social media handle you’ve ever seen?

2min Row/Bike/Ski

*Just one station

Then with light DBs + light band (on rig)

2 Rounds of:

10 DB Floor Press

10 Renegade Row

10 Single Arm Banded Triceps Pushdowns

10 Single Arm Banded Lat Pulldowns each

*set up racks for Floor Press and go over points of performance

Weightlifting

Close Grip Floor Press: 3RM.

Rest 2:00

– Grip just inside of shoulders

– Beginner: 5 x 5 with a moderate load.

Close Grip Floor Press

Close Grip Floor Press: 3RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits.

Metcon

AMRAP 4:

DB Bench Press (client choice of weight)

Right into:

AMRAP 4:

Barbell Curls (empty bar)

Right into:

AMRAP 4:

Russian Twists w. a plate (client choice of weight)

Right into:

AMRAP 4:

Bradford Press (empty bar) (back + front = 1 rep)

*Score = total reps

Metcon (AMRAP – Reps)

AMRAP 4:

DB Bench Press (client choice of weight)

Right into:

AMRAP 4:

Barbell Curls (empty bar)

Right into:

AMRAP 4:

Russian Twists w. a plate (client choice of weight)

Right into:

AMRAP 4:

Bradford Press (empty bar) (back + front = 1 rep)

*Score = total reps

Hypertrophy

Banded Upper Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest