Posts tagged back squat
Lizzy Borden Had An Ax
03 days ago
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 Friday 051713 - 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:
EMOM for 6 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Done with 40% 1RM Snatch
Strength:
Back Squat
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM
Conditioning:
“Elizabeth”
21-15-9 Reps For Time:
Clean (135/95)
Ring Dips
Time Cap: 15 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 Snatch from each position each minute. Use 40% of your Snatch 1RM. This is for technique! It’s not very heavy. For an added challenge, pause for a 3 count in the bottom, receiving position.
For the strength segment, for the Back Squat 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.
This is a CrossFit Benchmark WOD. Time cap has been set at 12 minutes. As RXd these are full cleans, taken from the floor and received in a full front squat. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips. Make sure your time makes it onto the white board today so we can update the PR Boards. And when you do get a PR, put it on the Monthly PR Board too (it’s not just for lifting)!
ENDURANCE WORKOUT tonight at 6pm!
“Elizabeth”
Snatch Pause Repeat
1 week 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).
Out For A Wall Walk
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Sunday 050513 - 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:
Make up any missed strength segment from the past week
Conditioning:
Partner Chipper- Break up work however you wish, but each partner has to do at least one of every movement and you must complete each exercise before moving to the next:
50 Back Squats (155/105 or 40% 1RM)
40 Pullups
30 Burpee Box Jumps (20″)
20 Ring pushups
10 Wall Walks (see video below)
Time Cap: 25 minutes
Post Strength Loads and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
Complete the conditioning workout with a partner. Between the two of you complete one round as posted. You are sharing the total workload. Each partner may scale each movement as needed. Watch the video below for a Wall Walk demo. These may go best without shoes.
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).
OPEN GYM from 10am-12pm today! Please stay out of the way of the WODs!
Wall Walks
Power Snatched
2 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!
Cannon Ball Run
3 weeks ago
CFD In House Weightlifting Meet
Mark your calendars for Saturday, June 15th!
Details coming soon!
WOD for Tuesday 042313 - 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 6 minutes:
Snatch from 1st position
Snatch from 2nd pos
Snatch from Floor
Done with 40% 1RM Snatch
Strength:
Back Squat
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM
Conditioning:
AMRAP 15 minutes, 3-6-9-12-15-18 reps of:
Deadlift (40% of 1RM)
Run 200m with Med Ball (20/14) between rounds
Post Back Squat Loads and Workout Rounds Completed to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 full Snatch from each position every minute on the minute for 6 minutes (18 total reps). Do these at just 35-40% 1RM. They should feel pretty light. This is for technique. To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, the RX Deadlift load is 40% of your most recent 1RM. Do not guess, and do not use more just because you think it’s too light! Carry the Med Ball anyway you can for each 200m run, which is done between rounds of Deadlifts.
Here’s an example of how to pause in the bottom of your Snatch
Second Time Around
1 month ago
WOD for Monday 041513 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Snatch Work
EMOM for 8 minutes:
Full Snatch (35-40% 1RM)
Strength:
Back Squat
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
Conditioning:
3 Rounds For Time:
6 Overhead Squats (135/95)
12 Box Jumps (30/24)
24 Russian KB Swings (70/52)
Time cap: 7 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 2 full Snatch from the floor every minute on the minute for 8 minutes (16total reps). Do these at just 35-40% 1RM. They should feel pretty light. This is for technique. To add a level of difficulty, hold each landing in the bottom position (overhead squat) for a 1-3 second count.
For the strength segment, you will establish a 1RM Back Squat 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, take the OHS bar from the ground to start each round. As there are only a total of 18 reps you can still scale pretty heavy for these, ie 75% 1RM. Note that you have a 7 minute cap on this workout. So, choose all of your scaling wisely. Attempt to work as hard and as heavy as possible without getting cut off from finishing.
ENDURANCE WORKOUT tonight at 6pm!
Think she can hear the music?
Squat Singles
1 month ago
We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am!
30-minute Mobility Workouts return next week!
Wednesdays at 5:30pm and Saturdays at 10:00am
WOD for Friday 040513 - 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:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Use 40% 1RM
Strength:
Back Squat
5 singles @60%
3 singles @70%
3 singles @80%
4 singles at @90% 1RM
Conditioning:
AMRAP in 9 minutes:
3 Knees To Elbows
5 Hand Release Pushups
Run 200m
Post Back Squat Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 Snatch from the 1st, 2nd, and third position every minute on the minute for 8 minutes (24 total reps). Do these at 40% 1RM of your full Snatch. They should feel pretty light. This is for technique.
For the strength segment, follow the warmup progression and then complete 4 Back Squat singles at 90% 1RM. Rest about 3 minutes between reps. You should not be missing any of these reps! The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, scale as necessary and run as hard as you can each 200m.
ENDURANCE WORKOUT tonight at 6pm!
115lb Female Squatting 295lbs
