CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!
If you’d like to come along, tickets are $16. Email firstname.lastname@example.org
WOD for Monday 070113 – 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
3 sets @80% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 8 reps)
Close Grip Bench
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
5-4-3-2-1 Reps For Time:
Hang Squat Clean (155/105)
Time Cap: 6 minutes
Post Bench Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 3 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. Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.
For the strength segment, you will establish a 1RM Close Grip Bench for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Your grip should have your index finger at the inner edge of the knurling on the bar. 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 you working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, use up to 85% 1RM for the Hang Cleans. Note these are to a full squat on each rep! Scale handstand pushups as needed.
ENDURANCE WORKOUT tonight at 6pm!
Come see the Durham Bulls Grounds Crew with us on August 24th at 7:05pm (email Dave for tix)