CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Wednesday 050813 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Kipping Pullups
5 Rounds:
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 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”

Strength:
Clean
4 singles @65%
4 singles @70%
4 singles @75% 1RM

Conditioning:
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Time Cap: 15 minutes

Post Clean Loads and Workout Time 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 “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 4 Clean singles at 75% 1RM.  Rest 3-4 minutes between attempts.  You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs.  That said, since these are relatively light, try hanging out in the bottom of your receiving position (front squat) for a couple of seconds to settle in before standing to full extension.

This is a Strength & Conditioning Benchmark WOD.  We’re putting a 15 minute time cap on it today.  Swings are American if RXd.  Lots of grip work on this one.  Protect your hands!

We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea ([email protected]):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).