CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

TWO spots left! Details here

WOD for Thursday 052313 –  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

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

Skill:
Dips
3 sets @80% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 8 reps)

Conditioning:
5 Rounds For Time:
10 Barbell Lunges (25% of 1RM Back Squat) -5 each leg
10 Dynamic Pushups (onto 45lb plates)

Post Press Loads to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  For the strength segment, for the Press follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM.  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 bench.  This will keep you from working too fast.  These are going to be pretty heavy.

During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 80% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups – Ring Pushups – Bar Dips – Ring Dips.

For the conditioning workout, set a bar with just 25% 1RM Back Squat on your back.  You can take this bar from the floor…a rack is not needed.  Perform your pushups with hands on the floor.  At the top of each pushup, explode so that your hands land on a 45lb plate.  Scale the height of the plate as necessary.

Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers