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

Chipped Beef

WOD for Tuesday 070913Click 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
Test for 1 set max (no more than 3 attempts)

Strength:
Wide Grip Bench Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

Conditioning:
For Time:
50 Parallette Jumps
50 Abmat Situps
50 Hand Release Pushups
50 Wall Ball (20/14)
50 Ring Dips

Time cap = 20 minutes

Cash out: 
Finish with 100 Band Pull Aparts (try to complete in one set)

Post Bench Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  Then, you will establish a max set of Deadhang Pullups.  Take no more than three attempts to do it.  Full extension at the bottom and chin over the bar on top.  If you don’t have deadhangs, use the following scaling sequence and determine the same:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. Your grip should be wider than your normal bench press grip.  This will be a bit different for everyone since everyone is a different size.  No one should be any wider than pinkies on the outer rings of the bar, however.

For the conditioning workout, there is a 20 minute time cap.  Scale movements as necessary.  Note, that you should not be losing a tight core during hand release pushups when you release your hands on the ground.  The cash out is separate from the time cap.  Use a band that will allow you to complete all 100 reps in as few sets as possible, ideally all in one.  You’ll need a light band.

Hand release pushups

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