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December 23, 2024 by DNRadmin

12/23/24

CrossFit DNR Best Coaches In Norther Colorado Best Gym In Fort Collins Best Of NoCo Coach Cassandra

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Then Next Two Weeks Of Programing Is Brought To You By Coach Cassandra!

Freedom WOD Classes

Warm Up: 10 mins
2 Rounds
10 Burpees
20 Glute Bridges
10 Snatch Deadlift
10 Squat Snatch
20 Lunges

Strength: 20 mins

4 Mins
To warm up to working weight

8 Mins
Tempo or “Slow” Squat Snatch  (this is ran as a group with the coachs leading the count)
3 Second count to the top of lift off then finish the snatch.
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

  • 2-3-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (3) denotes any pause at the bottom.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon:  10 Min CAP
“Open 19.3”
For Time
200-ft DB OH Lunge (scaled front rack lunge)
50 DB Box Step Up 24/20
50 Strict HSPU (scaled HSPU as needed)
200-ft Handstand Walk (scaled to bear crawl)

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set

Dive Team

Warm Up: 10 Mins

Strength: 8 Mins

Metcon: 15 Min

    EXPERIENCE CROSSFIT DNR

    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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