WOD for Friday 080113 – 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
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)
Wide Grip Bench
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
6 Minute Double Tabata Alternating Between:
Double KB Thruster (35/20)
Post Bench Loads and Total Reps Completed to Comments
Complete the 3 Rounds of the CrossFit Warmup before class begins. During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 70% 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 Wide Grip Bench 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 pretty heavy, but you should not be missing reps. Your grip should be wider than your normal bench press grip. This will be a bit different for everyone since everyone is a different size. No one should be any wider than pinkies on the outer rings of the bar, however.
For the conditioning workout, perform a total of 12 Tabata Intervals (20 seconds on, 10 seconds off) alternating movements each interval. Scale this WOD up as follows: Thrusters at 52/35 and weighted situps (30/20lb slamball held overhead).
ENDURANCE WORKOUT tonight at 6pm!