WOD

22
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: The goal today is to be fast on all
sets of speed bench press using a medium grip
– opt for less weight if needed. We’ll then
perform a ”challenge set” of max reps with the
same weight we used for our speed sets. This
will be repeated next week without the
challenge set.
– Metcon: Today’s chipper is meant to be done
at a slow and consistent pace – 75% effort. Pick
a pace you know you can maintain and try to
hold on to that pace for the entire workout.

Warm-up

QOD: Have you ever broken the law? If so, what happened?

Grab two light DBs + KB + Jump Rope and complete:

40 Single Unders

30 Renegade Rows (total)

20 DB Push Press

10 DB Push-ups (or knee push-ups)

20 Double DB Rows

30 Hollow Rocks

40 Double Unders (or attempts)

Then,

Spend the next 7 Minutes Reviewing the Bench Press + Straight Leg Raises

Weightlifting

Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench

Press, every 60s.

– each set should be AFAP – both eccentric and concentric ROM

Then,

1 x Max Reps @50%

Bench Press

Metcon

For time:

Buy in:

100 Double Unders

Then,

50 DB Renegade Rows (50, 35) (total reps)

50 KBS (53, 35)

50 Straight Leg Raises

50 DB Push Press (50, 35)

50 Burpees

“Cash-out”

100 Double Unders

Rx+:(50 C2B Pull-ups for Renegade Rows)

L3: (45, 30)

L2: (Double Under Attempts) (35, 25) (Knee Lifts) (35, 25)

L1: (Single Unders) (30, 20) (Abmat Sit-ups) (30, 20)

25:00 Time Cap

Metcon (Time)

For time:

Buy in:

100 Double Unders

Then,

50 DB Renegade Rows (50, 35)

(total reps)

50 KBS (53, 35)

50 Straight Leg Raises

50 DB Push Press (50, 35)

50 Burpees

“Cash-out”

100 Double Unders

Rx+:(50 C2B Pull-ups for

Renegade Rows)

L3: (45, 30)

L2: (Double Under Attempts)

(35, 25) (Knee Lifts) (35, 25)

L1: (Single Unders) (30, 20)

(Abmat Sit-ups) (30, 20)

25:00 Time Cap

Hypertrophy

Banded Triceps Complex

– Supinated grip pushdown (medial head of triceps) x 90s Max Reps

– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps

– Overhead Extension (all three heads + anconeous) x 90s Max Reps

*Try to beat total reps from last week