January 15, 2020 by DNRadmin

1/15/20

Cesar CrossFit Push Up Murph

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Barbells & Badges will most likely be moving to Saturday March 14th. Stay tuned and we’ll let everyone know when we confirm the new date!

Freedom WOD Classes

Warm Up: 6 Mins
Plate Warm Up
Then 10 / Side Alt. DB Curls
*Why? Because its been awhile, and why not!

Interval Deload: 10 Mins
Bike or Row at a Moderate Pace for 10 Mins

Mobility: 8 Mins
2:00 / Side Roll Traps
2:00 / Side Roll Hip Flexors

Metcon: 16 Min Cap
10 Rounds For Time:
4 / Side DB Hang C&J (50/35)
4 HSPU
8 Box Jumps (24/20)

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk

STIMULUS
-These 3 barbell reps come from the rack and are meant to be completed without dropping the bar
-Pause for 2 seconds in the dip of the Pausing Jerk Drive
Click Here For a Video Demo
-Rest as needed between sets to maintain quality

MOVEMENT FOCUS
-The purpose of the Jerk Drive is to train aggressive extension with the legs to launch the bar off the shoulder
-Just like the Pausing Push Press, we also want to maintain a balanced and vertical dip position

Pausing Push press

4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

STIMULUS
-Working through 4 sets of 4 unbroken barbell reps in this overhead complex
-The barbell comes from the rack and percentages are based off your 1RM Jerk
-Pause 2 seconds in the dip of the Pausing Push Press
-There is no pause in the regular Push Press
Click Here to see a video demo of this complex
-Rest as needed between sets

Conditioning
“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (225/155)

STIMULUS
-Working through 5 rounds of this interval workout
-You’ll complete the 3 movements as quickly as possible and rest until the next 4 minute window begins
-Rounds begin on the 0-4-8-12-16
-Your score is the slowest score of the 5 rounds
-We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

Odd-Object Conditioning
3 Rounds:
9 D-Ball Cleans
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)
12 D-Ball Squats
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)

Pounds: 150/100

STIMULUS
-This odd-object conditioning piece is to be completed for time
-Choose a moderately heavy weight that allows you to complete the 50-ft. carries unbroken and squats in 1-2 sets
-Alternate shoulders on each rep of the cleans
-The carries and squats should be completed “bear hug” style, where the ball rests around belly height

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80-85%

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 3 second pause at knee x 1 rep

*Set 1 = @ 75%
*Sets 2-3 = @ 80%
*Sets 4-6 = @ 85%

C.
In 17 minutes, build to a 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4 reps @ 80-90% of your 4-RM Deadlift weight

*Start the sets at 80% of your 4-RM Deadlift and go up if you’re confident you can do 85-90%.

E.
Two sets of:
Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 20 reps
Rest 45 seconds

Performance Power Training

Wednesday, January 15th, 2020
Active Rest Day
30 mins Running Clock:
30 Calorie Bike
300m Run

-OR-

HUMPDAY PUMPDAY!!
20 min AMRAP
100m Farmer Carry
20 Single Arm KB Swing (alternating, 10 each)
20 KB Floor Press
-then
4x
15 Hammer Curls
15 Tricep Kickbacks (each)
30 Bandy Overhead ext
10 Front raise/10 lateral raise

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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