WOD

1
Aug

WOD

CrossFit Fulshear – CrossFit

– Strength: Today the goal is to build to a 1RM
Push Jerk. For some of you, your Push Jerk will
be higher than your Split Jerk while others the
inverse will be true. Have a plan and go for it
today! This should take roughly 7-9 total sets.
– Metcon: Today’s workout will test your local
muscle endurance – be smart with scaling as
you should not be hitting failure on any of these
rounds.

Warm-up

QOD: What current commercial or ad drives you crazy?

5 Minutes of Oscillating Foam Rolling x 20s each spot:

– Lats (both sides)

– Thoracic Spine

– Pectoralis

– Snow Angels on Foam Roller

Then, Grab Barbells + Band and complete:

5 Shoulder Press

30 Explosive Banded Pull-aparts

5 Push Press 10 Banded Pass-Thru

5 Push Jerk

30 Explosive Banded Pull-aparts – supinated grip

Then, On the coaches call

– Push Jerk.

– Make corrections between each rep

– have people reset and put their bars down every 3 reps to highlight key points.

Weightlifting

Push Jerk: Build to a 1RM. Rest 2:00

– Beginner: Work technique and add weight if from permits.

Push Jerk

Metcon

Every 3:00 x 5 sets:

10 C2B Pull-ups

15 Push-ups

45 Double Unders

L3: (Regular Pull-ups)

L3: (Band Assisted Pull-ups) (Box Push-ups) (30s of Double Under Attempts) L1: (Ring Rows) (10 Box Push-ups) (30 Single Unders)

*Score = slowest split

Metcon (Time)

Every 3:00 x 5 sets:

10 C2B Pull-ups

15 Push-ups

45 Double Unders

L3: (Regular Pull-ups)

L3: (Band Assisted Pull-ups) (Box Push-ups) (30s of Double Under Attempts)

L1: (Ring Rows) (10 Box Push-ups) (30 Single Unders) *Score = slowest split

Hypertrophy

Banded Alphabets x 3 sets on each side. Rest as needed.