WOD

29
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Similar to last week we will be doing
speed bench press. Although instead of using a
medium grip across all sets, you’re going to be
switching your grip every third set. 3 close
grip,3 medium grip and then 3 at 1 inch wider
than medium grip. You will up the weight by 5%
from last week. Like always with your dynamic
work, it is best to back off the weight a bit if you
find yourself grinding through reps.
– Metcon: This workout is going to be largely
dependent on your ability to pace the burpee
box jumps. You should start off with about an
80% effort and pick up steam as the workout
comes to an end. Make sure to keep your pull up
variations within manageable sets.

Warm-up

QOD: What’s your biggest pet peeve?

3 Rounds of

250m Row *increasing intensity each round

5+5 Wide/close width push up (or Box Push-ups)

5 Burpee box jump w. step down

15 Banded Pull-aparts (underhand grip)

10 Single Arm Banded Triceps Pushdowns (each)

Weightlifting

1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s.

3 Sets Close Grip

3 Sets Medium Grip

3 Sets 1″ Wider than medium grip

2) Warm-up Strict Pull-ups

Speed Bench Press

– 9 x 3 @ 50 % 1-RM, every 60s.

– Change Grip every 3 sets i.e. close, medium, and wide grip.

Metcon

3 RFT:

15 Strict Pull-ups

15 Burpee Box Jumps w. step down (24, 20)

15/12 Calorie Row

L3: (10 Pull-ups)

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

L1: (Ring Rows) (Burpees – no box) (10 Cal Row)

15:00 Time Cap

Metcon (Time)

3 RFT:

15 Strict Pull-ups

15 Burpee Box Jumps w. step

down (24, 20)

15/12 Calorie Row

L3: (10 Pull-ups)

L2: (Band Assisted Pull-ups)

(20, 15)

L1: (Ring Rows) (Burpees – no

box) (10 Cal Row)

15:00 Time Cap

Hypertrophy

Max Rounds in 7:00 of:

40 Banded Pull-aparts

30 Banded Pulldowns

20 Banded Triceps Pushdowns

10 Banded OH Triceps Extensions

*Done with minimal rest.