410 W Geer St, Durham, NC 27701 (919) 907-1233

Ball Slam Jam

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!

Email dave@crossfitdurham.com if you’d like to volunteer!

Friends and family are welcome to come watch!

WOD for Thursday 060613Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Pistols
4 Rounds: Max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Snatch
3 singles @70%
3 singles @75%
2 singles @80%
2 singles @85% 1RM

Conditioning:
AMRAP in 8 minutes:
5 Wallballs w/slam ball (30/20)
10 Ball Slams (same ball as WB)
20 Situps (add ball to situps for Rx+)

Post Snatch Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, watch the video below of Coach Ryan.  You will perform 4 sets on each leg of max rep Pistols.  Note that it is max reps, but -3, meaning you actually will do 3 reps shy of a max effort set.  Scale to a box as needed. 

For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 85% 1RM.  Rest 3-4 minutes between attempts at 80 and 85%.  You’re working towards the higher end of your capacity, but you are still working below 1RM capacity.

For the conditioning workout, use the same slam ball for all three movements.  You can shoot to the Wall Ball targets on the pullup rig and do your situps with the slam ball for RX+.  On the situps, hold the ball with outstretched arms so it is over your head in the “up” position.

Coach Ryan on today’s Pistols

One Comment
  1. Paul K Reply
    Worked Pistols 5 ea leg to a 17" box. Tried 12", but that was too deep. Next time I have to remember to try a 12 w/plates. I think there's a middle zone where I should be working. Snatch -- worked weights as prescribed 105-125. Felt heavy today. METCON Rx - 5 rounds + 3 reps. That was a fun one!

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