WOD

21
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: The purpose of today is to perform ”cluster sets” (intra-set rest)
to incur more volume with heavier loading. The goal is to build to a
challenging set over the course of 5-6 sets. Technique should be on point
though even as loading gets heavier.
– Metcon: The goal with this piece is to focus on being efficient with the
barbell and strategy as it’s easy to overshoot this one. Effort should be
around 80-85% and loading should be heavy-ish for the power cleans,
likely a weight you’ll perform fast singles with. This workout is NOT for time
so rest as you need to to maintain efficiency.

Warm-up

QOD: What was the best thing about your weekend?

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

2 Power Clean + 2 Front Squat – start with an empty barbell and add lightweight. Spend 5 minutes here and progress to

bringing barbells to the rack to begin Front Squat Cluster Sets.

Weightlifting

1) Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00

2) Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s.

Front Squat

Metcon

AFAP

30-20-10:

Goblet Squats (70, 53)

15-12-9

Power Cleans (185, 125)

L3: (53, 35) (155, 105)

L2: (45, 30) (135,95)

L1: (35, 25) (185, 115 – Deadlifts)

Metcon (Time)

AFAP

30-20-10:

Goblet Squats (70, 53)

15-12-9

Power Cleans (185, 125)

L3: (53, 35) (155, 105)

L2: (45, 30) (135,95)

L1: (35, 25) (185, 115 – Deadlifts

Hypertrophy

Single Leg Glute Bridge – alternating: 4 x 10 ea. Rest 60s.