Check out the CF Open CFD Leaderboard through two workouts!
WOD for Thursday 032113 – 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
5 sets @70% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 7 reps)
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 3 reps @85%
3 Burpee Broad jumps
5 Ring Rows/Deadhang Pullups
7 Bar/Ring Dips
Time cap: 10 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 5 sets of Deadhang pullups. Determine the number of reps for each round by taking 70% of your 1 set max. Rest two minutes between sets.
For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 85% 1RM Bench Press. Rest no more than 3 minutes between these work sets. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, there is a 10 minute time cap. Each broad jump should be a max effort. Be careful to land on two feet on the landing. If you don’t have 5 Deadhang Pullups at a time, complete ring rows. Make them as hard as you can handle. Scale Ring Dips to either bar dips, ring pushups, or just pushups.
Bench Pressing is NO JOKE (this is a bit tough to watch)