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

Revenge of the Hammer

Great job to everyone who competed at Saturday’s Weightlifting Meet! 

Who’s up for a similar style event with a CrossFit Total? Post to comments.

WOD for Wednesday 061913 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

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

Then, 4 rounds: 20 second Handstand hold
Scale down by walking feet into position, facing the wall and holding at an angle. Scale up by kicking up to Handstand facing away from wall and attempting freestanding balance off wall.

Strength:
Push Press 
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:
21-15-9-6-3 Reps For Time:
Weighted Step Ups (35/25 loads) (24/20″ boxes)
Double Russian KB Swings

Time cap: 12 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 two positions related to the Handstand.  Scale each as necessary (see both videos below).

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  You should not be working anywhere near failure here. Make sure you are not rebending your knees and making these into Jerks.  The entire strength segment shouldn’t take longer than 20 minutes.  Work quickly through the three warmup sets so you can maximize rest time during the 3 work sets.

For the conditioning workout, use the same set of KBs for both movements.  You are performing both movements with a KB in each hand.  For the step ups, hold them at your sides with arms extended.

MOBILITY WORKOUT tonight at 5:30pm!

Coach Ryan on today’s skill segment

3 Comments
  1. Kristine Reply
    YES to a CF Total meet!!!
  2. Paul K Reply
    Similar format (CFD athletes, and select guests, etc)? Yeah, depending on the date, I'd probably come out and play.
    • Dave Reply
      Same format, Paul. It would probably be a longer day though with three lifts.

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