WOD

28
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Build to a 3RM wide stance box squat
over the course of 6-7 sets. Make sure you stay
tight, stick back on the box and have spotters in
place. Use a wide stance.
– Metcon: Long barbell complex today. You have
8 reps of seven different movements all done
unbroken. You can rest in the front or back rack
but try to limit your time resting in the middle of
a round. This is going to be about mental
toughness above all else today.

Warm-up

QOD: What’s the greatest thing you accomplished this weekend?

Complex with an empty BB:

3 Rounds of:

5 Deadlifts

5 Power Cleans

5 Front Rack Reverse Lunges each Leg

5 Push Press

5 Back Squats

5 Goodmornings

5 Bent-over Rows

Rest 60s.

Then,

Review Wide Stance Box Squat. Between warm-up sets perform 10 Glute

Bridges to activate the glutes.

Weightlifting

1) Wide Stance Box Squat: 3RM. Rest 2:00

– Use a parallel Box – 15″

2) Metcon Prep – Barbell Complex Warm-up

Wide Stance Box Squat

Wide Stance Box Squat: – use 13-15″” Box. (Parallel)

– Ensure each set is done explosively + athletes sit back on the box

Metcon

Barbell Complex of:

4 Rounds:

8 Deadlifts (95, 65)

8 Power Cleans

8 Front Rack Reverse Lunges each leg

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over Barbell Rows

Rest 2:00-3:00

L3: (75, 55)

L2: (65, 45)

L1: (55, 45)

*All done without regripping or removing hands from the barbell.

20:00 Time Cap

Metcon (Time)

Barbell Complex of:

4 Rounds:

8 Deadlifts (95, 65)

8 Power Cleans8 Front Rack

Reverse Lunges each leg

8 Push Press

8 Back Squats

8 Goodmornings

8 Bent-over Barbell Rows

Rest 2:00-3:00

L3: (75, 55)

L2: (65, 45)

L1: (55, 45)

*All done without regripping

or removing hands from the

barbell.

20:00 Time Cap

Hypertrophy

Standing Banded Ab Pulldowns: 100 Reps. Rest as needed.