CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm!

If you’d like to come along, tickets are $16.  Only a few left!  Email [email protected]

WOD for Friday 070513 –  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:
3 x 10 seconds
Hollow holds on floor (to reinforce “hollow body” position)

Then, 4 rounds: 20 second Handstand hold
Scale down by walking feet into position, facing the wall and holding at an angle. Scale up by kicking up to Handstand facing away from wall and attempting freestanding balance off wall.

Strength:
Front Squat
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM

Conditioning:
For Time:
21 Push Jerks (135/105)
Run 100m
15 Push Jerks
Run 200m
9 Push Jerks
Run 400m 

Time Cap = 10 minutes

Post Front Squat Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. For the skill segment, we will work on reinforcing two positions related to the Handstand.  Scale each as necessary (see both videos below).

For the strength segment, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Front 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.

For the conditioning workout, take the Push Jerk bar from the floor to start each round.  Each rep should be locked out overhead with knees, hips, elbows, and shoulders fully extended before lowering the bar.

There is NO ENDURANCE WORKOUT tonight!

Handstand Holds and Hollow Body Positioning

[youtube]http://www.youtube.com/watch?v=Tmn5M9H0A6A[/youtube]

[youtube]http://www.youtube.com/watch?v=k0ikBkEeOps[/youtube]