The 2013 Reebok CrossFit Open has begun!
You can still register for TEAM CFD through Sunday!
Get on it! We’re covering your registration fee!
WOD for Friday 030813 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Foam roll/lacrosse ball work on shoulders and lats
5 reps @60% 1RM
3 reps @70%
3 reps @80%
5 sets of 1 rep @90%
Test for 1 set max (no more than 3 attempts)
50 Man Makers (35/25)
Time Cap: 10 minutes
Post Press Loads, Max Rep Dips, and Workout Time to Comments
For the strength segment, follow the reps and % progression up to 5 single rep Press attempts at 90% 1RM. You can work quickly through the warmups, but rest roughly 2-3 minutes between the 5 work sets.
For the skill work, which follows the strength segment today, you will establish a max set of Ring Dips. Follow this progression scale if you don’t have Ring Dips: Pushups, Ring Pushups, Bar Dips, Ring Dips. Take no more than three attempts to do it.
For the conditioning workout, perform “Man Makers” as seen in the video below. There is a 10 minute time cap on this WOD. If you’re doing Open WOD 13.1 tomorrow, you should probably be resting today.
ENDURANCE WORKOUT tonight at 6pm!
We’ll be doing the CF Open WOD 13.1 tomorrow morning at 9 and 10am. If you can’t make it then, you can see one of the following Coaches to get your workout scored: Allison, Bea, Dave, Lauren, Jack, Lori, Rachel. Post to comments or find them on Facebook.