When I Dip, You Dip, We Dip - WOD for 032613 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

When I Dip, You Dip, We Dip

WOD for Tuesday 032613 –  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

5 reps @45%
5 reps @55%
3 reps @65%
5 sets of 4 reps @75%

5 sets @70% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 6 reps)

Buy in – Row 500m
5 Rounds:
10 Pistols (5 each leg)
10 KB Snatch – 5 each arm (52/35)
10 Ring Rows
10 Box Jumps (24/20)

Time cap: 16 minutes

Post Press Loads and Workout Time to Comments
For the strength segment, follow the warmup progression and then complete 5 sets of 4 reps at 75% 1RM.  Rest no more than 2 minutes between these work sets.  The entire strength segment shouldn’t take longer than  and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the skill work, which follows the strength segment today, perform 5 sets of Ring Dips. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest two minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups, Ring Pushups, Bar Dips, Ring Dips. 

The conditioning workout has a time cap of 16 minutes.  We will stagger the start so that everyone can do the 500m Row to begin the workout.  Perform your burpees directly under a pullup bar that is roughly 6″ above your standing outstretched arm.  At the jump of each burpee, grab the bar and perform a one toes to bar rep.  Scale to knees to elbows or knees as high as you can.      

502lb Olympic “Press”

  1. AVA Reply
    This could only be made better if the cash out were dancing to this song :)
    • Dave Reply
      I'm pretty sure Chad will find a way to make that happen.
  2. Paul K Reply
    Presses done at assigned weights 80-115# Last two sets of 4 were tough. Ring Dips 5 sets of 2. METCON - Scaled to a 44# KB, and did pistols holding on to the pull up rig. Completed 4 rounds +23 reps.

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