Colorado State Crew Team Is Back For Their Dry-land Training!

Freedom WOD Classes

Warm Up: 8 mins  
2 Min Row
Then
2 Rounds
20 Banded Pass Throughs
10 Barbell RDL
10 Barbell Push Press
20 Banded Pull Aparts

Strength:
2-3 Mins to warm up to working weight
6 mins
3×3 Split Jerk Strict Press at 50,55,60% of Strict press 1RM https://www.catalystathletics.com/exercise/408/Press-In-Split/Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

6 mins
3×3 Jerk Balance at 50,55,60% of Strict press 1 RM https://www.catalystathletics.com/exercise/193/Jerk-Balance/ Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 19 mins
In Teams of Two Complete
4 Rounds of
4 Min AMRAP
10/8 Cal Row/Bike
8 Deadlift 135/95
6 HSPU

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Warm Up: 8 Mins
Coach Lead

Technique: 12 Mins 
5 Min Snatch Set Up
3 x 5 Snatch lift off – tempo
3 x 5 Snatch Panda Pull – Tempo to hip pocket
3 x 5 Tempo Squat Snatch – Fast under the bar

Strength: 20 Mins
3 x 3 Squat Snatch
*around 75-85%

Dive Team

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Hamstring Mobility

Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats

Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires

**For the Box Step Up To Jump Use A Lower Box Or Stack Of Bumper Plates**

CSU Hockey

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Lax Ball Glutes

Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side Front Foot Elevated Split Squats

Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires

**For the Box Step Up To Jump Use A Lower Box Or Stack Of Bumper Plates**

CSU Crew Team

Warm Up 10 Mins
3 Rounds
100 m Row
5 Burpees
7 Kipping K-2-E

Strength:
4 Rounds Back To The Basics
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 20 min Cap
1000 m Row
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

500 m Row
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

1000 m Row
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups