Over The Rainbow


Over The Rainbow

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

THREE spots left! Details here

WOD for Monday 052013 –  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

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

Bench Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

5 Rounds For Time:
5 Burpee-jump-over-the-box-jumps (24/20)
25 Double Unders (sub 25 Tuck Jumps)

Time Cap: 6 minutes

Post Bench Press Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Deadhang pullups. 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 Deadhang Pullups:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, you will establish a 1RM Bench Press for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid and have a spotter, or two.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, see the video below for a demo on Burpee Over the Box Jumps.  Note that there are TWO options.  Do not attempt jumping over the box in one jump if you think you may kill yourself or someone else 🙂  The sub for DUs is Tuck Jumps.  Stand in place, jump as high as you can and pull your knees to your chest.  You will definitely wish you had DUs instead of having to do these.  

ENDURANCE WORKOUT tonight at 6pm!

Burpee OVER the Box Jumps