January 16, 2020 by DNRadmin

1/16/20

Cool Kids CrossFit TBT

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Cool kids lift in crocs! Not really… Never lift in crocs. Ever.

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
10 Kip Swings
5 Burpees
10 Ring Rows
200 M Row

Deload Strength: 8 Mins
3 x 10 Kipping Pull Ups
Rest 1-2 Mins

Mobility: 8 Mins
2:00 / Side Roll Lats
4:00 Banded Hip Stretches

Metcon: 18 Min Cap
7 Rounds For Time:
5 Burpees
8 Russian KBS (70/53)
5 Burpees
2 Ring MU

Elite Competition Class

Recovery Day

Performance Power Training

Thursday, January 16th, 2020

Brief: JRed, shoulders, Wht/Blu, bench press party. Again, a fasty nasty hot mess of a sweat today. Today has some skill exercises. Take time to review movements and scale accordingly.

Jet Fuel:
20 Pull apart, 20 bandy press
3 rounds, increasing in complexity:
-10 Pushups → 20 sec handstand → 10 handstand pushup
-10 Scap Pullups → 10 ring row → 10 pullup
-20 Jump ropes → 20 double under attempt → 20 double under

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Max 4 Shoulder Press
3×4 @90% of 4
Compare to December 26th

GainCity:
4x
15 Seated DB Arnold press
15 DB Lateral raises and DB Reverse flyes
30 Bandy Curls
15 DB Skull crusher
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.

Afterburner:
Reps may be partitioned in any way and may be completed in any order
For Time:
25 HSPU
50 Pullups (kip ok)
100 Double Unders
*Twist on last week. Same exercises, same reps, but this time people can finish the workout in any way they choose.
**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.
*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.
*Scale pullups to any variation, but first scale reps if needed
*Scale double unders to 20 seconds of double under attempts for each round

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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