August 10, 2020 by DNRadmin

8/10/20

cormac soccer tryout crossfit dnr fort collins co

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Cormac crushed his baseball tryout for the U 9 Team and caught the attention of the U 10 coach! Congratulations for making the U 10 team little beast!

Freedom WOD Classes

Warm Up: 7 Mins
400 M Run
20 Banded Pull Aparts
15 Barbell Thrusters
10 Kip Swings
:30 Hollow Hold

Strength: 15 Mins
Front Squats – 5 Min Warm Up
8 @ ~75%
8 @ ~78%
6 @ ~82%
4 @ ~85%

Home WOD: 15 Mins
4 Rounds of a 3:00 AMRAP
10 / Side Single Arm DB Thruster (50/35) – If using KBs perform 8 / Side
15 TTB OR 15 V-Up / Tuck Ups
With remaining time, M.E Burpees – record reps
1:00 Rest Between AMRAPs
*Modify TTB variations / reps to achieve roughly 1:00 of work on burpees

Metcon: 15 Mins
4 Rounds of a 3:00 AMRAP
10 / Side Single Arm DB Thruster (50/35)
15 TTB
With remaining time, M.E Burpees – record reps
1:00 Rest Between AMRAPs
*Modify TTB variations / reps to achieve roughly 1:00 of work on burpees

Elite Competition Class

Pegboard Conditioning
AMRAP 6:
4 Pegboard Ascents
100 Heavy Rope Double-Unders
Max Reps Pegboards

Snatch Technique Complex
On the 2:00 x 4 Sets:
3-Position Muscle Snatch
1 Pausing Overhead Squat
1 Snatch Balance

Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

[Recommended Starting/Outlook Weights]:
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps @ 88% of 1RM Feront Squat
Set 2 – 4 Reps @ 83% of 1RM Front Squat
Set 3 – 6 Reps @ 79% of 1RM Front Squat
Set 4 – 8 Reps @ 76% of 1RM Front Squat
Set 5 – 10 Reps @ 70-75% of 1RM Front Squat
Rest 2:00 between sets.

Conditioning
“Granola Bar”
5 Rounds:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (155/105)
7 Lateral Burpees over Bar

STRATEGY

LATERAL BURPEES OVER BAR

  • The lateral burpees over the bar separate the more challenging movements in the workout
  • Move at a pace on the burpees that allows you to thrive through the bar movements
  • This should be a pace that allows you to get your hands on the bar within 5-10 seconds of finishing your last burpee

Assault Bike Conditioning
On the Minute x 3:
15/12 Calorie Assault Bike

Directly into…

On the Minute x 3:
4 Sandbag Cleans (150/100)
50′ Sandbag Walk

Directly into…

On the Minute x 3:
15/12 Calorie Assault Bike

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-5= @ 80%
*Sets 6-8 = @ 80-85%

C.
In 15 minutes, establish a 4-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 4 reps @ 90% of your 4-RM Weight

D.
Three sets of:
Glute Ham Raise x 6-8 reps
Pullups x 8 reps
Rest 45 seconds

E.
Three sets of:
Single-Arm Dumbbell or Kettlebell Row x 8 reps
Dips x 8 reps
Rest 45 seconds

Performance Power Training

TBA

ONE WEEK FREE TRIAL

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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