January 20, 2020 by DNRadmin


Coach Annie Paint CrossFit


Happy 20th Birthday Coach Annie!! We love you home girl!

Warm Up: 7 Mins
2 Rounds:
10 Push Ups
15 Banded Y’s
15 Banded Lat Pull Downs
200 M Row

Strength: 12 Min Cap
Bench Press (55%)
Strict Pull Ups
Aim for biggest sets possible. Modify to complete all reps within the 12 mins

Mobility: 8 Mins
Roll Chest 2:00 / Side
Roll Triceps 2:00 / Side

Metcon: 14 Mins
14 Min AMRAP
20 Push Press (95/65)
20 Alt. Step Ups (50/35 single DB)
20 Push Ups
20 V-Ups

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Third and final iteration here – final build.

Back Squat – 5-Rep Max Re-Test

-Looking to establish a new 5RM Back Squat today
-Compare your scores to the last time we did this on Novemeber 25, 2019
-Complete the warmup sets listed below before building to your heavy set of 5

Overhead Squat Complex

3 Sets, resting as needed between:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat

-The goal of this Overhead Squat Complex is purely to open positions for the met-con that follows
-Coming from the rack, each set consists of 3 reps
-The first rep is a Pausing Overhead Squat, where you’ll pause for 3 seconds in the bottom before standing
-The last two reps are normal Overhead Squats with no pause
-These percentages are based off your estimated 1RM Overhead Squat

“Pins and Needles”
7 Rounds:
7 Strict Chest to Bar Pull-ups
7 Overhead Squats (135/95)
7 Power Cleans (135/95)

-We’ll choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat
-This should be a moderate load that allows us to complete the 7 reps ideally unbroken throughout
-While the overhead squat is on the moderate side, the power clean is intended to be incredibly light
-Choose a strict chest to bar pull-up variation that allows you to complete 12+ reps unbroken when fresh
-Reducing the reps, going with standard strict pull-ups, or cutting down total workout rounds are just a few of the many substitution options (see subs section)

-The pacer of this workout is the power cleans, as the barbell comes back down to the floor on each rep, making it easy to perform quick singles
-Not cycling big sets here will help preserve your pull for one of the more challenging and unfamiliar movements, the strict chest to bar pull-up
-With 49 total strict chest to bar pull-ups, think about breaking these early and often
-Envision how you would approach these in round 4-5 and do that from the beginning

Midline Conditioning
3 Rounds:
400 M Run (or 30 cal row)
30′ Handstand Walk
30 GHD Sit-ups
30′ Handstand Walk

-A little conditioning, skill, and midline built into our last piece of the day
-Your score is total time it takes to complete 3 rounds
-The handstand walk is designed to be relatively short, so choose a distance or variation that you can complete in around 30 seconds
-Choose a GHD rep number or variation that allows you to complete the work in around 90 seconds each round
-The Air Runner calories will be the same for men and women
-See below for Air Runner subs

Brother Bros Barbell Club

Monday (Session One)
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat

*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch

Every 2 minutes, for 10 minutes:
Back Squat x 4 reps

*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat

Four sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Training



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    (970) 213-3974


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    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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