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WOD for Thursday 072513 – 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 @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
50 Thrusters (45/33)
Post Wide Grip Bench Press Loads and Workout Time 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, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Overhead Squat. 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. 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.
The conditioning workout is a CrossFit Benchmark WOD. Don’t drop any of the bars if they’re unloaded! Scale pullups as needed.