410 W Geer St, Durham, NC 27701 (919) 907-1233

Big Bench

30-minute Mobility Workouts return THIS week! 

Wednesdays at 5:30pm and Saturdays at 10:00am

WOD for Monday 040813 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Deadhang Pullups
5 sets @80% of 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 8 reps)

Strength:
Bench Press
5 reps @50%
5 reps @60%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
7 Rounds For Time:
7 Ball Slams (30/20)
7 KB Swings (70/52)

Time Cap: 5 minutes

Post Bench Press Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 5 sets of Deadhang pullups. Determine the number of reps for each round by taking 80% of your 1 set max.  Rest 2-3 minutes between sets.

For the strength segment, you will establish a 1RM Bench Press for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, you have no more than 5 minutes.  The KB Swings are American, but if the RX load is more than you’re used to and you’d like to do Russian Swings, go ahead.  You may also choose to scale up the Slam Ball load.  

ENDURANCE WORKOUT tonight at 6pm!

Proper Bench Press technique with Shane Sweatt and Laura Phelps-Sweatt

 

One Comment
  1. Paul K Reply
    Deadhang pull ups - 4 sets of 3, plus one set of 3 ring pull ups Bench -- Maxed out at 230#, 5# shy of current 1RM -- took 2 shots at 240# Pushed it up about 1/3 rd of the way, then got stuck. I'll get that soon. METCON -- 4:31 w/ 62# Kettle Bell. For 6:15 folks who might not see my FB posts -- Funky Shorts Friday season is officially open! Wear your "best," gaudiest, wildest shorts starting this Friday. Let's brighten up those mornings!

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