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

Chipping Away

WOD for Tuesday 043013Click 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:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each:  On the ground, hip thrusts.

If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps ofFalse grip ring row, false grip ring row, false grip ring row to transition”

Strength:
Clean
4 singles @60%
4 singles @65%
4 singles @70% 1RM

Conditioning:
For Time:
Run 400m
5 Power Cleans (95/65)
Run 400m
5 Power Cleans
10 Front Squats
Run 400m
5 Power Cleans
10 Front Squats
15 Shoulder to Overhead
Run 400m
5 Power Cleans
10 Front Squats
15 Shoulder to Overhead
20 Thrusters

Time cap: 20 minutes

Post Clean Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  During the skill segment, you are working solely on the SWING of the kipping pullup.  For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest.  Three times through this will constitute 1 round.  At the end of each round rest 30 seconds.  Perform 5 total rounds.  Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar.  Then perform 3 sets of 5 reps of the “on the floor” hip thrusts.  IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.

For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 75% 1RM.  Rest 3-4 minutes between attempts.  You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs.  That said, since these are light, try hanging out in the bottom of your receiving position (OHS) for a couple of seconds to settle in before standing to full extension.

For the conditioning workout, use the same loaded barbell for the entire workout.  There is a 20 minute time cap today.  Take the bar from the floor for all movements.

One Comment
  1. Paul K Reply
    Whoa! What a METCON! Finished in 17 and change (:08 or :18). I started Rx, but begged Rachel to flip my bar to 75# after the 5 & 10 round! Tough, tough stuff. Worked cleans at assigned percentages 115-135 pounds. Felt kind of slow dropping into the squat, but not too bad.

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