CFD is sponsoring the Running of the Bulls 8K THIS Saturday, June 1st! 

Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St. 

Sign up on the whiteboard!

WOD for Wednesday 052913 –  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:
Deadhang Pullups
Test for 1 set max (no more than 3 attempts)

Strength:
Close Grip Bench
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)

Conditioning:
For Time:
Run 800m
10 HSPU
20 Ring Dips
30 Pullups
40 Abmat Situps
50 Wall Balls (20/14)
Run 800m

Time Cap = 20 minutes

Post Bench Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  Then, you will establish a max set of Deadhang Pullups.  Take no more than three attempts to do it.  Full extension at the bottom and chin over the bar on top.  If you don’t have deadhangs, use the following scaling sequence and determine the same:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows.

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Since you likely do not know your 1RM for this lift (yet), you can also use 60% of your Bench Press 1RM.  Your grip should be no wider than index finger on the inner knurling of the bar.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. 

For the conditioning workout, scale the movements as necessary.  You should not have to do single reps of any of the movements (like HSPUs and Ring Dips).  This is a lot of work to finish in 20 minutes, so push hard.

Close Grip Bench Grip Demo
[youtube]https://www.youtube.com/watch?v=nEF0bv2FW94[/youtube]