WOD

25
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Today we’ll perform a protocol that
is going to BLOW up your biceps – don’t let this
one fool you. It would be best to overscale this
as the volume will add up fast and we are
working the same muscle groups for all three
movements. Similar format to last week.
– Metcon: Today’s work looks “easy” but believe
me it is not. Use a challenging load for your OH
carries, but you should be able to go the entire
distance without having to put the weight
down.

Warm-up

QOD: If you could do anything you wanted today, what would it be?

Abmat Pizza Game

*For every drop complete 15 Banded Pull-aparts + 15 Banded Triceps

Pushdowns

Then,

3 Way Banded Shoulder + Lat Stretch x 20s each position.

Weightlifting

“6-12-25 Protocol”

3 Rounds of:

6 Close Grip Chin-ups

12 DB Hammer Curls

25 Banded Facepull-aparts

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

Rx+:(4 Rounds)

Rx/L3: (3 Rounds)

L2/L1 Strength:

3-4 Rounds of:

12 DB Bench Press – neutral grip

12 DB Rows each

15 Banded Pushdowns

*Similar to last week for L1 Strength

Rest 2:00

Metcon

AMRAP 12:

100 Ft. Overhead KB Carry (right)

100 Ft. Overhead KB Carry (left)

15 DB Rollback Triceps Extensions (moderate-heavy)

15 Banded Triceps Pushdowns (heavy band)

*Rest as needed

*Done for QUALITY NOT SCORE

Hypertrophy

5 Minutes of Zone 1 work i.e. bike, row, jog

Then,

3 Way Banded Shoulder + Lat Stretch x 30s each position.

*Same as in warm-up