WOD

31
Jul

WOD

CrossFit Fulshear – CrossFit

– Strength: Week 1 of Speed Work with the Box
Squat. Use a wide-stance and a weight that you
can move fast and efficiently with for all sets.
We’ll then culminate our strength work with
some explosive strength work with the KB squat
jumps. These are done for maximal height on
each jump.
– Metcon: Today’s metcon involves hip-
extensions (Deadlifts) and hip-flexion (T2B) with
60s rest between sets. This is to allow you to
sustain a high level of output. Use a load for the deadlift that is challenging but allows you to
maintain perfect technique.

Warm-up

QOD: What’s your favorite song at the moment?

Complete 5 minutes x 50 ft of:

– High Knees

– Butt Kickers

– Walking Lunge with a twist

– Jumping Jack Shuttle

– Back Pedal

– 90 Degree Hip Rotation,

Then 3 sets of “get-up” sprints increasing in intensity on each subsequent set. – have people lay on the ground – supine.

On your clap they will get to their feet and “sprint” 50 ft starting off at 50% intensity and building to 80%.

Then, Grab Barbells, Set-up in rack and start drilling the Box Squat with empty bars adding light weight each set.

Weightlifting

1) Wide Stance Box Squat: 3/5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s.

– If you’re able to use chains or bands, use them and perform all sets with 50% of 1RM Back Squat.

– For what Dynamic Effort Training should look like check this video out here. 2) KB Squat Jumps: 1/4 x 5. Rest 60s.

– max height on each rep.

3) Warm-up Deadlift/T2B for Metcon – 3 total sets done as a superset of each.

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

3 Rounds for total time:

20 Deadlifts (225, 155)

20 T2B

Rest 2:00

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

L1: (135, 95) (Abmat Sit-ups)

*16:00 Time Cap

Metcon (Time)

3 Rounds for total time:

20 Deadlifts (225, 155)

20 T2B

Rest 2:00

L3: (185, 125)

L2: (155, 105) (Knee Lifts)

L1: (135, 95) (Abmat Sit-ups) *16:00 Time Cap

Hypertrophy

Single Leg Banded Hamstring Curls x 100 each Leg.