January 23, 2020 by DNRadmin


Ascent CrossFit Protein


“MA!! Where’s the protein?!”
Ascent is back on the shelf! 

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
10 Strict Press
10 Kip Swings
3 Inchworms
5 Burpee Broad Jumps

Strength: 8 Mins
12:00 to complete the following:
21-15-9 Strict Press (55%) – aim for fewest sets possible
*5 MU / 8 Wide Grip Strict Pull Ups after each round

Mobility: 10 Mins
3:00 Roll T-Spine
3:00 Roll Chest
4:00 Banded Stretches

Metcon: 13 Mins
On a 13:00 Clock:
0:00-1:00 AMRAP
5 Power Snatch (135/95)
5 Lateral Bar Over Burpees
1:00-3:00 Rest
3:00-6:00 AMRAP
5 Power Snatch (135/95)
6 Dips
7 Lateral Bar Over Burpees
6:00-9:00 Rest
9:00-13:00 AMRAP
5 Power Snatch (135/95)
6 Dips
7 Lateral Bar Over Burpees

Elite Competition Class

Recovery Day

Performance Power Training

Thursday, January 23rd, 2020

Pre-Flight: Everyone gets a nasty burn of Power Snatch and Pullups.

Jet Fuel: A combo of Monday and Tuesday:
Have people in a plank in rows, facing you. One your que they perform “fast hands” (simply alternate lifting each hand off the floor rapidly). Then you give a direction, either left, right, or down. On left they have to plank walk left. On right, plank walk right. On down, they perform 1 pushup. Have them go for about 20 seconds. Do it 3-4 times.
40 Banded Pull aparts

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench
Max 3
**2 count pause on each rep**
**Compare to 5 December 19th**

GainCity: 4x
8 Single Arm DB Row
20 DB CSR’s + Max reps tricep kickouts (this will need to be light weight)
25 Bandy Curl
Max Reps Pushups

10 min Running Clock:
5 Min AMRAP:
3 Power Snatch AHAP
Max Reps Strict Pullups
*Every round, perform 1 set of max rep strict pullups, then go back to power snatch.
Rest 2 min
1 min Max Reps Power Snatch @75% of previous weight
Rest 1 min
1 min max reps pullups (kip ok)
**Power snatch does not have to be touch n go. Scale pullups, bands ok today. 


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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