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

Spring Springiness

Check out the CF Open CFD Leaderboard through two workouts!

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WOD for Thursday 032113 –  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:
Deadhang Pullups
5 sets @70% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 7 reps)

Strength:
Bench Press
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 3 reps @85%

Conditioning:
6 Rounds:
3 Burpee Broad jumps
5 Ring Rows/Deadhang Pullups
7 Bar/Ring Dips

Time cap: 10 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 5 sets of Deadhang pullups. Determine the number of reps for each round by taking 70% of your 1 set max.  Rest two minutes between sets.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 85% 1RM Bench Press.  Rest no more than 3 minutes between these work sets.  The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, there is a 10 minute time cap.  Each broad jump should be a max effort.  Be careful to land on two feet on the landing.  If you don’t have 5 Deadhang Pullups at a time, complete ring rows.  Make them as hard as you can handle.  Scale Ring Dips to either bar dips, ring pushups, or just pushups.   

Bench Pressing is NO JOKE (this is a bit tough to watch)

One Comment
  1. Dave Reply
    Check out these videos that will help you with setting up and adjusting Rings! http://www.youtube.com/watch?v=oVXKVBiYfqE http://www.youtube.com/watch?v=1e6Z3WYEpnU http://www.youtube.com/watch?v=KUHMwyn7zqw

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