WOD

15
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 2 of our strength work with the banded shoulder press.
All sets should be fast and efficient and you should not be even close to
hitting failure or grinding repetitions.
– Metcon: Today’s interval work is about sustaining your output across all
rounds – around 75% effort. This means you’ll need to be smart how you
break your sets for movements like push-ups which challenge local muscle
endurance vs. a wall ball which challenges global endurance. Score = total reps completed.

Warm-up

QOD: Have you made or do you plan to make prime day purchases?

*Grab barbell, rope, KB, and wallball

3 Rounds of:

1 min jump rope (dubs or singles)

50-foot bear crawl

5+5 medball front squat+wall ball

*Go over KB Windmill

2 Rounds of:

:40 seconds jump rope

5 Light KB Windmill per side

5+5 Sumo Deadlift+Sumo Deadlift high pull

*Set up a rack for pressing

1 Round of:

8 Bent-over Barbell Rows

8 Strict press

8 Push press

*Begin build for strength

Weightlifting

1) Shoulder Press against bands: 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s.

2) Chest Supported DB Rows: 1/4 x 12. Rest 60s.

– same weight as last week but pause for a 1 count on each rep

Shoulder Press

Metcon

4 Rounds of 40s on/20s off:

1a) Wall Balls (20, 14)

1b) Hand Release Push-ups

1c) Barbell SDHP (75, 55)

1d) KB Windmills (53, 35) (alternate sides each round)

*Score = total reps

L3: (35, 25)

L2: (14, 10) (65, 45) (Box Push-ups)

L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

Metcon (AMRAP – Reps)

4 Rounds of 40s on/20s off:

1a) Wall Balls (20, 14)

1b) Hand Release Push-ups

1c) Barbell SDHP (75, 55)

1d) KB Windmills (53, 35) (alternate sides each

round)

*Score = total reps

L3: (35, 25)

L2: (14, 10) (65, 45) (Box Push-ups)

L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

Hypertrophy

Banded Hammer Curls: 4 x 25. Rest 60s.

– top range reps ONLY – don’t go all the way down