Closer - WOD for 061112 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233


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WOD for Monday 061112Click Here For Today’s Schedule
Bench Press – Narrow Grip
Establish 1RM
5 Rounds For Time:
5 Snatch Grip Deadlift (225/155)
10 Knees To Elbows
15 Box Jumps (20″)

75 Band Pull Aparts

Post Bench Press Loads and Workout Time To Comments
For the Narrow Grip Bench Press, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Grip the bar with your thumb and forefinger on the inside part of the knurling.

For the conditioning workout, perform the Deadlifts with a wide snatch grip.  Do not rebound off the ground on your box jumps.

ENDURANCE WORKOUT tonight at 6pm! 

Close Grip Bench Press – 300×8

  1. Sarah G Reply
    Are you just trying to make us laugh with that video? Or is it really the best one of that lift?? :)
    • Dave Reply
      Sarah, it was the best one I could find real quick.
  2. Paul K Reply
    Curious, do you know, in that video was he arched over something on that bench or did he really position himself that way? Worked up to 225# x 1. Serious PR. METCON DL's at 205# -- 11:27 smoked me good. Fun day.
  3. Tripp Reply
    Paul, the important thing is to keep the shoulder blades pressed together which naturally creates an arch in the back. I don't think his foot position was optimal however. They should not be tucked back like that, but rather the heels should be on the floor so that you can push through the heels. A stable bench position starts from the ground by pressing the heels into the floor.
  4. Paul K Reply
    So he was creating that arch without some sort of aid? Whew. Thanks
  5. Tripp Reply
    Yes, you'll naturally get an arch when you squeeze the shoulder blades together, but I think the arch is a little more than usual in his case because he tucks his feet back. If he had kept his feet out in front, the arch would not have been as exaggerated.
  6. oli Reply
    Does his natural arch give him a natural boner? Tell that dude to stop popping viagra before heading to the gym.... but I guess the fact that he rode his crotch rocket all the way in to the gym and parked it behind the bench must mean that doesn't give a crap what anyone thinks, especially about boners.
    • Dave Reply
      Ollie, I just wanted to make sure someone was watching these videos everyday :)
  7. Paul K Reply
    Tripp -- I can imagine how planting the feet back could exaggerate that arch. Thank you.
  8. Baron Schwartz Reply
    1RM: 120 (real 1RM probably 130) WOD: I actually forgot whether it's 12:10 or 10:12. I think it's 12:10 with 115# on the DLs.
  9. Cliffnov Reply
    Relevant post on band pulls:

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