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

Triple Rowed

WOD for Thursday 062713 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)

4 Rounds: max reps (-3) HSPU. Leave 3 reps “in the tank” every round

Strength:
Push Press
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Conditioning:
21-15-9 For Time:
Row (for calories)
Wall Balls (20/14)
Box Jumps (24/20)

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 the hollow body position.  Then perform 4 rounds of max rep Handstand Pushups – leaving about 3 reps “in the tank” each round (ie, don’t work to failure!).  Scale to put all sets in the 5-10 rep range. Scaling: Level 1- Both feet on box. Level 2- One foot on box, other leg extended. Level 3- On wall. Level 4- Paralettes both feet on box. Level 5- paralettes, one foot on box, other leg extended. Level 6- Parallettes on wall.

For the strength segment, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Push Press.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. Work with at least 1-2 other people on your bar.  This will keep you from working too fast.  These are going to be pretty heavy, but you should not be missing reps.

For the conditioning workout, do not rebound off the floor on your Box Jumps.  You may even step off the box to protect your Achilles tendons.  Everybody rows for this one…we’ll stagger rounds as necessary to make sure everyone gets in.

Hollow Body Positioning

3 Comments
  1. Mark Shapiro Reply
    Ummmm.....tomorrow is Thursday.
    • Dave Reply
      Everyday is Saturday for me, Mark :)
  2. Paul K Reply
    HSPU's - got another single very awkward full range of motion HSPU against the wall. Then did 2 sets of 4-5 negatives, then 2 sets of 5 piked on a 30" box. Push Press: worked 150-180 as prescribed. The 85% sets felt heavier than expected. METCON: 8:17 Rx -- liked that one alot. Glad to see rowing again this week.

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