WOD

17
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Today is the final week of our Sumo Deadlift work – +5% from
last week. All sets should be fast, efficient, zero breakdown in form. Make
sure you’re resetting on each rep – these are NOT done touch n go.
– Metcon: Be prepared for the pain train on today’s Metcon. We are looking
for 100% effort meaning don’t worry about redlining and go for broke. You
should be able to complete ALL sets of Front Squats UB so go light if
needed. We’ll rest 6 minutes then repeat. You’re welcome =)

Warm-up

QOD: Did you have a nickname as a child or do you now?

*Grab Dumbells and boxes

3 Rounds BP Lower Complex:

5 RDLs

5 Bent over rows

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Step ups (each side) > Box jump

*no DBs for step ups

*switch from step ups to box jump after second round of warm-up

Rest 60s, add lightweight.

As athletes are building to their 50% go over the kneeling jump to box jump and scaling

Weightlifting

1) Sumo Deadlift against a band: 3/7 x 3 @55%, every 60s.

– reset on each rep

– Based off of 1RM Sumo Deadlift (no band)

2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s.

– L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

Sumo Deadlift

Metcon

“Kiss the Sky”

3 RFT:

12 Burpees

12 DB Front Squat (50, 35)

Rest 6:00 + Repeat

L3: (45, 30)

L2: (35, 25)

L1: (10 Reps per movement) (30, 20)

*Score = 1st time

Kiss the Sky (Time)

“Kiss the Sky”

3 RFT:

12 Burpees

12 DB Front Squat (50, 35)

Rest 6:00 + Repeat

L3: (45, 30)

L2: (35, 25)

L1: (10 Reps per movement) (30, 20)

*Score = 1st time

Hypertrophy

Banded Pull-throughs: 4 x 25. Rest 60s.