May 23, 2018 by thao

5/23/18

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On Saturday June 16th The man behind Performance Power Training (PPT) Sam Starlin will be at CFDNR, schooling all of you durning a FREE 2 hour seminar. Start time is 10:00am. Again, this seminar is Free to all CFDNR athletes, so please take advantage of this opportunity to learn some new stuff and understand how the programming works.

Please Note: Mullets and Fanny Packs are not required just highly suggested. 

Warm Up: 5 mins
2 Rounds
10 Single Unders
8 Push Press unloaded bar
10 Double Unders or attempts
8 Anchor point T-2-B

Mobility:
2 min T-spine Drill
2 min/side Lax Ball Chest Smash

Strength: 15 Mins
Strict Press  **90%  + 5 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 16 Min cap
50 Double Unders 2:1 single unders
50 Sit-ups
5 Box Jumps 24/20
40 Double Unders
40 Sit-ups
5 Box Jumps 24/20
30 Double Unders
30 Sit-ups
5 Box Jumps 24/20
20 Double Unders
20 Sit-ups
5 Box Jumps 24/20
10 Double Unders
10 Sit-ups
5 Box Jumps 24/20

Post Score on white board.

Elite Competition Class

1. Conditioning
For Time:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

2. Skills
Alternating On the Minute x 10:
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch x 1 rep

Start at 70% of 1-RM Power Snatch & build to today’s heavy across the 8 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90-95%

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat

*Set 1 – 1 rep @ 90%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps

(Goal weight should be 80-85% of 1-RM Clean)

Performance Power Training

Wednesday, MAY 23rd, 2018
Active Rest Day
400m sled drag
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
10min EMOM:
10 Bench Press AHAP
-then
100 Dbl KB walking lunges (70 each hand)
*every drop, 20 cal bike

    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. 

      Still Have A Question?

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