January 17, 2020 by DNRadmin

1/17/20

CrossFit Knappsdottirs

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Freedom WOD Classes

Warm Up: 6 mins
2 Rounds Bottom to Bottom Air Squats
Then Roll Glutes 2 Min / Side

Deload Strength: 10 mins
3×10 / Leg
DB Suitcase Bulgarian Split SQ

Mobility: 6 Mins
Leg / Hip Stretches

Partner Metcon: 20 Min Cap
For Time:
10 Back Squat (225/155) – from rack
10 Sit Ups
20 Back Squat (185/135)
20 Sit Ups
40 Back Squat (135/95)
40 Sit Ups
80 Back Squat (95/65)
80 Sit Ups
*Alternate as needed but split reps 50/50

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

Front Squat Waves (Week #2 of 3)

On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

STIMULUS

  • This is the 2nd week of a 3 week incremental build in percentages on front squats waves
  • We’re building 3% across all lifts from last week
  • Percentages are based off your 1RM Front Squat
  • Each set will start on the top of the minute
  • Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets

Conditioning
“Blue Steel”
3 Rounds:
7 Squat Snatches (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Squat Snatches (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Squat Snatches (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

STRATEGY

Squat Snatches

  • Lighter load for the movement, but the most demanding of the three inside the triplet
  • We are aiming for large sets here (if not unbroken), to avoid chasing the barbell
  • Pushing for larger sets here, and pacing our box jump overs a bit, can allow us to move through the triplet effectively

Toes to Bar and Box Jump Overs

  • The gymnastics of the triplet
  • Aim for straight and smooth sets on the toes to bar
  • Use the box jumps as the pacer. THis is a movement that we can push and bring our met-con high, or we can pace, and recover for the following squat snatches,

Bike Erg

  • Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories
  • The main goal here is to make the second bike the same speed, if not faster, than the opening bike
  • If we’re able to do that – there’s a great chance we paced it out effectively

Row Conditioning
On the 0:00… 15/12 Calorie Row
On the 1:00… 15/12 Calorie Row
On the 2:00… 15/12 Calorie Row
Rest 1:00
On the 4:00… 25/18 Calorie Row
On the 6:00… 25/18 Calorie Row
On the 8:00… 25/18 Calorie Row
Rest 1:00
On the 10:00… 15/12 Calorie Row
On the 11:00… 15/12 Calorie Row
On the 12:00… 15/12 Calorie Row

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+

The goal is to find a 1-RM Front Squat today.

D.
Three sets of:
V-Ups x 45 seconds
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 8 reps each arm
Rest 30 seconds

Performance Power Training

Friday, January 17th, 2020

Brief: Red gets the deads, wht blu work tempo and speed work. Then everyone suffers through a simple, not easy combo of rowing and burpees

Jet Fuel: Fast feet drills
https://youtu.be/mX00T4uuPtI
10 pole squats

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Deadlift/Speed Squat
Deadlift
*All sets all reps, 5 count lower, up fast
5×5 @50%
5×5 @55%
Speed Squat
7×1 @65%

GainCity:
4x
20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.
100m Reverse Sled Drag

Afterburner:
10 min EMOM:
IN THE SAME MINUTE
8 Cal Row
5 Burpee over rower
**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest

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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