CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition
3 singles @70%
3 singles @75%
2 singles @80%
2 singles @85% 1RM
30 KB Swings (52/35)
20 KB Swings
10 KB Swings
Time Cap: 10 minutes
Post Press Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the http://crossfitdurham.com/wp-admin/post-new.php“on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, follow the warmup progression and then complete just 2 Clean singles at 85% 1RM. Rest 3-4 minutes between attempts at 80 and 85%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity.
For the conditioning workout, there is a 10 minute time cap. Swings are American (ie, overhead). For the pullups, you can kip or deadhang. Keep your hands dry and try not to rip. A hand rip will impede your ability to workout the rest of the week. Live to WOD another day!