Rubber Banded - WOD for 082412 at CrossFit Durham, NC | CrossFit Durham
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Rubber Banded

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WOD for Friday 082412Click Here For Today’s Schedule
Banded Deadlifts
12 sets of 2 reps – with 60 seconds rest
9-6-3 Reps For Time:
Front Squat (185/105)
Muscle Ups

Banded Good Mornings
100 Reps

Post Deadlift Loads and Workout Time to Comments
For the Banded Deadlifts, the goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  Set your bar load to 50% 1RM.  Then add approximately 20% 1RM in band tension.  Hint:  Most will not need anything more than a blue band.  If you cannot perform all of your reps at fast speed then you need to use a lighter band load.

For the conditioning workout, the Front Squats should be at least 80% of your 1RM…heavy.  Sub jumping or banded muscle ups.

For the finisher, plant your feet on a red or blue band, wrap the other end over your head and around your shoulders and perform 100 good mornings.  You will be in a relatively wide stance for these.  Video

Here’s the easiest way to set up for banded Deadlifts


One Comment
  1. Paul K Reply
    Banded deadlifts done at 165, just under 50% of 1RM, and with red band. I really like this technique. I like the way it forces you back into your heels as the band pulls up under your feet. METCON FS @135 MU - Banded Transitions. Time: 6:47 The transitions were tough today. Shoulders feel very sore after a week's worth of work. Finisher done with blue band. I'm feeling those already. Whew! Great week.

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