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

Chipper Jones

CFD hosts our very first in house Weightlifting Meet THIS Saturday!

Email dave@crossfitdurham.com if you’d like to volunteer! 

Friends and family welcome to come watch!

WOD for Wednesday 060513 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
3 x 10 seconds
Hollow holds on floor (to reinforce “hollow body” position)

4 Rounds: max reps (-3) HSPU. Leave 3 reps “in the tank” every round.

Strength:
Push Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)

Conditioning:
For Time:
All lifts from ground (135/95)
40 Deadlifts
Run 200
30 Power Clean
Run 200
20 Front Squat
Run 200
10 Jerk (any style)
Run 200

Time Cap = 18 minutes

Post Push Press Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the skill segment, we will work on reinforcing the hollow body position.  Then perform 4 rounds of max rep Handstand Pushups – leaving about 3 reps “in the tank” each round (ie, don’t work to failure!).  Scale to put all sets in the 5-10 rep range. Scaling: Level 1- Both feet on box. Level 2- One foot on box, other leg extended. Level 3- On wall. Level 4- Paralettes both feet on box. Level 5- paralettes, one foot on box, other leg extended. Level 6- Parallettes on wall.

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. 

For the conditioning workout, use one bar for the entire workout.  Scale as needed based off of your  Jerk or Power Clean.

Today’s Skill Work Demo

2 Comments
  1. Paul K Reply
    HSPU's 4 sets of 5 negatives - not quite able to push away from the floor, YET! I did do two reps hands on floor head to one abmat, just to prove to myself that it wasn't a fluke last time I tried that. Those I could do. Amazing what a difference a couple of inches makes. Push Press: worked 115-145. Felt pretty good METCON: 115# - 13:23 to finish. That was a wild one!
  2. Allen and Jack Woerner Reply
    HSPU - 4x7 Strength - 125 - 205 Conditioning: AWoerner : 11:39 Jack: 12:13

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