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

Sit On The Bench

CFD In House Weightlifting Meet

Mark your calendars for Saturday, June 15th! 

Details coming soon!

WOD for Wednesday 042413Click 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

Deadhang Pullups
3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Bench Press
5 reps @50%
3 reps @60%
3 reps @70%
4 sets of 3 reps @80% 1RM

6 Rounds:
9 Burpee Box Jumps (24/20)
6 Toes To Bar
3 Handstand Pushups

Time Cap: 15 minutes

Post Bench Press 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 60% 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, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  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 4 work sets.

For the conditioning workout, there is a 15 minute time cap.  Scale HSPU as necessary using negatives, kickups, wall walks, or HSPUs off a box.

MOBILITY WORKOUT tonight at 5:30pm!  Come get mobile!

Here’s an example of how to pause in the bottom of your Snatch

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