WOD

18
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we are performing a new protocol for muscular gains performing 3 movements in a row then resting. All sets should be
VERY hard, but you’ll be close to failure. You’ll see similar work to this again
next week but with different muscle groups.
– Metcon: As the name implies we are performing some very challenging
work with the sled + loaded carry. This is another workout not to
underestimate but you’ll be working with a partner and able to split as
needed.

Warm-up

QOD: When was the last time you were able to tell someone “I told you so”?

*Coaches set up benches before the beginning warm-up

1 min Row (easy)

Then,

10 Scorpions

20 Prone Swimmers

10 Push up to Down Dog

:40s Row (Moderate)

20 Banded Pull-aparts

20 Banded Triceps Pushdowns

5 Plyo Push-ups

:20 Row (fast)

Then,

10 Close Grip Bench Press (empty bar)

10 light Rollback Triceps Extensions

Weightlifting

“6-12-25 Protocol”

3 Rounds of:

6 Close Grip Bench Press (challenging weight)

12 Rollback Triceps Extensions

25 Banded Triceps Pushdowns

No rest between movements, but Rest 3:00 after all three exercises.

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2/L1 Strength:

3 Rounds of:

12 DB Bench Press – pronated grip

12 1-Arm DB Rows each

15 Banded Triceps Pushdowns

Rest 2:00

Metcon

“Sled Death Carry”

Max Distance in 18:00 with a partner:

Asymmetrical Carry with a sled

– 1 KB in Front Rack + 1 KB Overhead

– Alternate Sides as you see fit.

– Light sled attached to weight belt at waist

– Athlete choice of scaling today – but everything should be relatively light and allow for 50-100 meter intervals of work to

be done at a time.

Alternate Option:

AMRAP 16:

10 Pull-ups

10 Box Jumps w. step down (24, 20)

200 Meter Run

L2: (Band Assisted Pull-ups) (20, 15)

L1: (Ring Rows) (20, 15 Step-ups)

Metcon (Distance)

“Sled Death Carry”

Max Distance in 18:00 with a partner:

Asymmetrical Carry with a sled

– 1 KB in Front Rack + 1 KB Overhead

– Alternate Sides as you see fit.

– Light sled attached to weight belt at waist

– Athlete choice of scaling today – but everything

should be relatively light and allow for 50-100 meter

intervals of work to be done at a time.

Alternate Option:

AMRAP 16:

10 Pull-ups

10 Box Jumps w. step down (24, 20)

200 Meter Run

L2: (Band Assisted Pull-ups) (20, 15)

L1: (Ring Rows) (20, 15 Step-ups)

Hypertrophy

Alternating v-ups 3 rounds of 30 on/30 off