CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Wednesday 051513 –  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 @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Skill:
Dips
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Conditioning:
AMRAP in 12 minutes:
3 Muscle Ups 
12 Box Jumps (24/20)
24 Double Unders

Post Press Loads and Workout Rounds to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes.  Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.

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 70% 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, sub Ring Dips for Muscle Ups (3:1 ratio).  Do not rebound off the ground on your box jumps.  This poses potential danger for your Achilles tendon(s).  Sub parallette jumps for DUs.

MOBILITY WORKOUT tonight at 5:30pm!