September 4, 2018 by thao

9/5/18

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Comp Class will now be starting at 6:45 p.m every night. Please sign up for classes and show up ready to work. This will be the only coach lead time for comp class.

Warm Up: 5 Mins
10 Barbell Power Snatch
10 Barbell OH Squats
1 Min Frog Stretch
400 M Run

Strength: 20 Mins

5 Minutes to warm up. Get with coach for technique review

5 x 10 on the 3:00
0:00 & 3:00 Snatch High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Snatch
*Keep all sets unbroken and increase weight as necessary. OR focus on technique

Mobility on rest. Roll traps and T-Spine

Metcon: 14 Mins
4 Rounds of 2 Unbroken Sets:
1 Hang Power Snatch + 2 Power Snatch + 3 Squat Snatch + 3 OHS
*Rest 3 Minutes between sets

Elite Competition Class

Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.

*After each set, complete 25′ Handstand Obstacle Course

Conditioning
For Time:
200 Meter Run, 21 Deadlifts (245/165)
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts (245/165)
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts (245/165)
200 Meter Run, 6 Strict Handstand Push-ups

Odd-Object Conditioning
Not For Time:
400 Meter Sled Drag (Backwards Walk)
400 Meter Sled Pull (Forward Walk)

Midline
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk

This video shows a Full Clean, but, it will give you an idea of the timing of the slow pull

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep
*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 60%

D.
One Set Tabata of:
V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Train

Tuesday, Sept 4th, 2018
Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2×5 each
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift (-3inches)
Max 2
1xMax Reps @70%
*Compare to Max4, August 6th

GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy

Afterburner:
5 min AMRAP:
5 Ball Slams
10 Slam Ball Thruster
**Remember team, in order for a 5 minute or less workout to be effective, the work intensity must be very aggressive. If there is any juice left in the tank, it was done wrong.

    ONE WEEK FREE TRIAL

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    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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