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

The Hammer Strikes Back

WOD for Friday 062113Click 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
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Strength:
Close Grip Bench
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
For Time:
Row 2000m

Post Bench 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, for the Close Grip Bench Press follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.  Your grip should be with index finger just on the edge of the inside knurling.  Work with at least 1-2 other people on your bench.

For the conditioning workout, you will row 2K for time.  Watch the video below and take a few minutes to work on your technique before taking on this beast of a conditioning test.

ENDURANCE WORKOUT tonight at 6pm!

Refine your rowing technique

2 Comments
  1. Paul k Reply
    Pull ups - 3 sets of 4 Close Grip Bench Worked weights 130-210# - I like that lift. Not sure I've done it before. 2K Row - 7:28 4 sec improvement on old PR.
    • Dave Reply
      Putting a 10' extension on our pullup rig tomorrow starting at 11am. If you can help for little bit, we could use the extra sets of hands!

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