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
EMOM for 8 minutes:
1 Snatch Balance
2 Sots Press
Finish the OHS
Use 30% of Snatch 1RM
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
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