October 2, 2017 by thao

10/3/17

Share

Image may contain: 12 people, people smiling, people standing, tree, shoes, outdoor and nature

Warm Up: 5 Min Limit
2 Rounds
15 Unloaded Barbell Pendlay Rows
15 Front Squats
10 Wall Balls

Mobility & Set Up: 10 mins
Ankle Mobility
Roll Calf and Anterior Tibialis (front of shin)
Static Calf Stretch

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon:
18 Mins
4 Rounds of 3 Min AMRAP:
3 Front Squats (185/135 ~75%) or 6 (135/95 ~55%)
10 Push Ups
10 Medball Cleans
*Rest 2 Mins between each 3 min amrap*

Elite Competition Class

*CompTrain Regionals 9/5/17*

1. Running Conditioning – 17 mins
3 sets of:
(4×200 M Run – 15 Sec rest)
1 minute rest between sets

2. Gymnastics Conditioning – 10 min cap
21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

3. Odd Object Conditioning: 4 Min Cap
For Time:
60 Dumbbell Snatches (50/35)

4. Conditioning: 21 mins
Every 3:00 for 7 Rounds:
500 Meter Row
12 Toes to Bar

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]