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

Sticky Fingers

We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email dave@crossfitdurham.com if you’d like to volunteer!

WOD for Sunday 072212Click Here For Today’s Schedule
Back Squats (65%)
12 sets of 2 reps w/60 seconds rest between
–Rest–
12-9-6-3 Reps For Time:
Deadlifts (275/155)
Handstand Pushups

Finisher:
Back Extensions
3 sets of 10 reps

Post Squat Loads and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not. 

For the conditioning workout, use a heavy Deadlift load (75% 1RM) and scale your HSPUs as necessary.  Kickups, negatives, and wall runs are great subs for this one!

For the finisher, perform 3 sets of 10 reps of GHD Back Extensions.  Add a weight plate across your chest to add load. 

OPEN GYM today from 10am-12pm in the green room!

Handstand Pushups Progressions – Strict, Kips, Scales

 

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