October 3, 2017 by thao

10/4/17

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Warm Up: 5 Min
3 Rounds
30 Sec Plank
10 Cal Bike/Row

Gymnastics Strength: 10 Mins
10 Min EMOM
Odd: 1-8 MU or 7-12 Dips
Even 10-15 V-Ups

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon:  16 Min Cap
3 Rounds For Time:
30 Sit Ups
15 Dips
15 Box Jumps (24/20)
1 Min Plank

Elite Competition Class

Athletes utilizing open gym should perform 1 or 2 (depending on weakness), 4, and 5.

1. Push Press – 10 Mins
(75%/5)2
(80%/3)2

2. Jerk from Rack – 10 Mins
65%/2
70%/2
75%/2
80%/2
(85%/1)2

3. Romanian Deadlift – 12 Mins
60%/5
65%/5
(70%/5)3
Percentages are off Back Squat 1RM – 2 min rest

4. Gymnastics Conditioning – 10 Mins
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
4th rep without coming off the bar.

5. Conditioning – 25 Mins
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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