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

Well Balanced

CFD is sponsoring the Running of the Bulls 8K THIS Saturday, June 1st! 

Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St. 

Sign up on the whiteboard!

WOD for Tuesday 052813 –  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 8 minutes:
1 Snatch Balance
2 Sots Press
Finish the OHS
Use 30% of Snatch 1RM

Strength:
Back Squat
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
150m Farmer’s Walk (2 X 52/35)
20 Double KB Front Squat
150m Farmer’s Walk in Rack position
10 KB Lunges (Right)
10 KB Lunges (Left)
200m Sprint (No KBs)

Time Cap = 7 minutes

Post Back Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. Set the bar to just 25-30% of your Snatch 1RM.  Perform 1 Snatch Balance and 2 Sots Press every minute on the minute for 8 minutes.  After the 2nd Sots Press, stand up to finish the Overhead Squat.

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 and have a spotter, or two.  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 you  working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, use one set of KBs for all movements.  Carry the KBs by your sides for the first farmer’s walk, in the rack position for the seconds, and don’t use them at all for the final 200m sprint.  For both the squats and the lunges, you are holding both KBs in the rack position, tight under your chin.  They must not rest on your shoulders.

Sots Press with Coach Burgener

Snatch Balance with Coach Burgener

2 Comments
  1. Paul K Reply
    Let's just preface all of this with the caveat of "This was all done one day after Murph." ;-) Skill: Done with 45# - Took a good 3 or 4 rounds to loosen up and be able to drop to the right depth. Backsquats Worked weights as prescribed 140-250. Got one successful lift at 275# (5# short of current 1RM). Failed at 285. I'm satisfied with that. METCON: Scaled to 40#. Got through everything but the final sprint under the cap.
    • Dave Reply
      Seeking Volunteers! CFD is sponsoring the Running of the Bulls on Saturday, June 1st! We need 8-10 volunteers from 6:30am-7:45am to help us with the water/refueling station at mile marker 2 (right down the street from CFD at the corner of Geer and Washington). Please post or email Dave (dave@crossfitdurham.com) if you can help!

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