January 31, 2020 by DNRadmin


Walker CrossFit DNR Fort Collins


Happy 24th Birthday Walker! Thanks for being a part of the Hooligan Nation!

Freedom WOD Classes

Warm Up: 5 mins
High Knees
Butt Kicks
Samson Walk
4 Inchworms
Bring Sally Up Back Squats (unloaded barbell) or Air Squats

Strength: 10 mins
2 Rounds on the 3:00
18 Back Squats (50%)

Metcon: 24 Min Cap
2 Rounds For Time:
24 Pull Ups
24 Push Ups
24 Front Squats (75/55)
800 M Run / 1000 M Row / 1.2 Mile Bike

Elite Competition Class

De-Load Week

Snatch Balance Complex (On the 0:00)
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)

-The first two barbell complexes of the day will start on a running clock, with this one beginning on the 0:00
-The 4 rounds begin on the 0:00 – 1:30 – 3:00 – 4:30
-The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex
-The bar comes from the rack and the two reps are meant to be completed without dropping
-Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch

Snatch Complex (On the 6:00…)
On the 1:30 x 6 Sets:
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 54% of 1RM Snatch
Set 3: 58% of 1RM Snatch
Set 4 – 62% of 1RM Snatch
Sets 5-6: 65-70% of 1RM Snatch

-The second barbell complex on the running clock begins on the 6:00
-Rounds here start on the 6:00 – 7:30 – 9:00 – 10:30 – 12:00 – 13:30
-The barbell starts from the floor here and the three reps are meant to be completed without dropping
-The weights are intended to be heavier than our first complex, progressing from 50-70% of your 1RM Snatch
-There is no pause in the bottom of these Overhead Squats

“Paw Patrol”
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (155/105)

-Moving through 3 higher skilled movements in this 15-minute triplet workout
-To complete the first two movements as written, we recommend having at least 75+ double unders and 20+ toes to bar unbroken when fresh
-Adjust reps or choose a variation listed in “Subs” as needed
-Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets
-Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead

Brother Bros Barbell Club

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

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

In 20 minutes, establish a 1-RM Deadlift.

Two sets of:
Barbell Step Ups x 5 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Performance Power Training

Friday, January 31st, 2020

Pre-Flight: Mean Leg day. Squats, Deadlifts and terrible assault bikes. 

Jet Fuel: 400m run
PVC Course: Set up PVC pipes at various heights in the rig. At your direction, people have to either jump over, or crawl under the pvc pipes as they go from one end of the rig to another. Set up boxes of various heights at one end of the rig. When people finish the pvc course, they have to jump over the boxes.
Do this 3-4 times trying to see if people can do it faster, and then start tossing lacrosse balls to them while running the course. 

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8×4 @50%
Speed Deadlifts
5×2 @55%

GainCity: 4x
15 BB Good morning AHAP
Hip Circle Party

7x OTM:
10/7 Cal Bike


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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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