Olympic Workouts
Crossfit WOD’s that incorporate the Olympic lifts — snatches, cleans, and jerks
Snatch Pause Repeat
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Thursday 050913 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
EMOM for 8 minutes:
2 Snatch (35% 1RM)
Strength:
Back Squat
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
Conditioning:
AMRAP in 10 minutes:
1 Burpee, 1 Push Press (50% of one rep max)
2 Burpee, 2 Push Press
3 Burpee, 3 Push Press, etc.
Post Back Squat and Workout Time 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, complete 2 Full Snatches every minute on the minute for 8 minutes. Don’t rush and make sure you are set up well for each movement. These are very light. Try pausing in the bottom of the squat for 3-4 seconds each rep.
For the strength segment, for the Back Squat 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.
For the conditioning workout, take the Push Press bar from the floor to start each round.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Benchmarkin
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Wednesday 050813 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
4 singles @65%
4 singles @70%
4 singles @75% 1RM
Conditioning:
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups
Time Cap: 15 minutes
Post Clean Loads and Workout Time 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). During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, follow the warmup progression and then complete 4 Clean singles at 75% 1RM. Rest 3-4 minutes between attempts. You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs. That said, since these are relatively light, try hanging out in the bottom of your receiving position (front squat) for a couple of seconds to settle in before standing to full extension.
This is a CrossFit Benchmark WOD. We’re putting a 15 minute time cap on it today. Swings are American if RXd. Lots of grip work on this one. Protect your hands!
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Jack Strikes Back
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Monday 050613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – – (see video)
Skill:
Complete 3 Rounds (not timed)
1 Hang Power Clean
1 Hang Clean
1 Power Clean
1 Clean
Use 40% 1RM
Strength:
Deadlift
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
10 Rounds:
3 Goblet Squats (70/52)
3 KB Swings
3 Pushups
Time Cap: 7 minutes
Post Deadlift Loads and Workout Time 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, complete three rounds of the 4 movement complex. This is untimed, but shouldn’t take more than 6-8 minutes. Don’t rush and make sure you are set up well for each movement. You can rest between rounds as well.
the strength segment, you will establish a 1RM Deadlift 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. 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, use the same KB for both movements. The Swings are American (ie, overhead). Use the heaviest load you can that will allow for unbroken Goblet Squats. Up the intensity on Pushups with either hand release or making them dynamic.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
ENDURANCE WORKOUT tonight at 6pm!
KB Goblet Squats
Midlined
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Friday 050313 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)
Skill:
1 minute Single Unders
30 seconds Right Leg Singles
30 seconds Left Leg Singles
4 minutes Tabata Double Unders (20 seconds on/10 seconds off)
Strength:
Snatch
3 singles @75%
3 singles @85%
2 singles @90% 1RM
Conditioning:
AMRAP in 7 minutes:
4 Handstand Pushups
8 Pistols (alternating legs)
12 Hollow Rocks
Post Snatch Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute of single unders, then 30 seconds on each leg, followed by a 4 minute Tabata of Double Unders. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 90% 1RM. Rest 3-4 minutes between attempts at 85 and 90%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity. Shouldn’t be many misses here.
For the conditioning workout, scale each movement as necessary. See video below for Hollow Rocks. Each rock (forward and back) counts as one rep. Alternate legs on the Pistols for a total of 8 reps (4 each leg) each round.
ENDURANCE WORKOUT tonight at 6pm!
Hollow Rocks with Jeff Tucker
Power Snatched
3 weeks ago
WOD for Wednesday 050113 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Complete 3 Rounds (not timed)
1 Hang Power Snatch
1 Hang Snatch
1 Power Snatch
1 Snatch
Use 40% 1RM for all
Strength:
Back Squat
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM
Conditioning:
AMRAP in 12 minutes:
1 Power Snatch (60% 1RM Snatch)
1 Box Jumps (24/20)
2 Power snatches
2 Box Jumps
3…(increasing ladder)
Post Back Squat Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill segment, complete three rounds of the 4 movement complex. This is untimed, but shouldn’t take more than 6-8 minutes. Don’t rush and make sure you are set up well for each movement. You can rest between rounds as well.
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.
For the conditioning workout, continue up the ladder beginning with 1 rep each until the clock runs out. Control your bars on the way down, especially when class is full!
MOBILITY WORKOUT tonight at 5:30 with Lexy! Come work out those kinks!
Chipping Away
3 weeks ago
WOD for Tuesday 043013 - 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
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
4 singles @60%
4 singles @65%
4 singles @70% 1RM
Conditioning:
For Time:
Run 400m
5 Power Cleans (95/65)
Run 400m
5 Power Cleans
10 Front Squats
Run 400m
5 Power Cleans
10 Front Squats
15 Shoulder to Overhead
Run 400m
5 Power Cleans
10 Front Squats
15 Shoulder to Overhead
20 Thrusters
Time cap: 20 minutes
Post Clean Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today.
For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 75% 1RM. Rest 3-4 minutes between attempts. You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs. That said, since these are light, try hanging out in the bottom of your receiving position (OHS) for a couple of seconds to settle in before standing to full extension.
For the conditioning workout, use the same loaded barbell for the entire workout. There is a 20 minute time cap today. Take the bar from the floor for all movements.
Goblets Of Fire
3 weeks ago
WOD for Friday 042613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
EMOM for 8 minutes:
Hang Power Clean from 1st position
Full Clean from 1st position
Use 40% 1RM Clean
Strength
Deadlift
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
Conditioning:
15-12-9-6-3 Reps For Time:
Pullups
KB Goblet Squat (62/44)
Time Cap: 8 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 HPC and 1 full Clean each minute. Use 40% of your Clean 1RM. This is for technique! Do not go over 40%.
For the strength segment, for the Deadlift follow the reps and % progression up to 4 singles at 90% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. These are going to be very heavy.
For the conditioning workout, you have an 8 minute time cap. Pullups can be done any way you choose. Consider doing them with neutral grips instead of the normal overhand grip. See the video below for a good Goblet Squat demo. The bell should be held tight just under your chin by either the “horns” or the bell. Keep your elbows in tight.
ENDURANCE WORKOUT tonight at 6pm! Bring a stopwatch!
KB Goblet Squats – Elbows In!
