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October 19, 2020 by DNRadmin

10/19/20

Congrats Bill Cliff! Its A Baby! CrossFit DNR Fort Collins Co

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Congratulations To Bill Cliff And His Wife. There amazing new addition was born on Friday 10/12/20! We are still waiting on more details boy or girl and name. But we will keep everyone updated as we hear!   

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 M Row, 500 m Bike
10 Steps /Direction X-Band Walks
10 Push Press

Mobility:
Perform mobility between strength sets

Strength: 15-18 Mins
Back Squat **90%  + 20 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 15 Min 
“19.1”
15 Min ARMAP
19 Wall Balls 20/14
19 Cal Row, Bike or Ski

Metcon: 15 Min
“19.1”
5 Min ARMAP
19 Wall Balls 20/14
19 Cal Row, Bike or Ski

Elite Competition Class

Gymnastics Conditioning
7 Min AMRAP
1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
10 Alternating Pistols
2 Pausing Strict HSPU
2 Strict HSPU
2 Kipping HSPU
10 Alternating Pistols
3 Pausing Strict HSPU
3 Strict HSPU
3 Kipping HSPU
10 Alternating Pistols

Add 1 rep to each HSPU movement until time cap. Pistols stay fixed at 10

Pausing Front Squat Complex
5 sets
1 Pausing front squat 3 sec in bottom
1 Front Squat
set 1: 60%
set 2: 63%
set 3: 66%
set 4: 69%
set 5: 72%

Pausing Pus hPress Complex
5 sets
1 Pausing Push Press 3 sec in dip
1 Push Press
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 60 -65%
Set 5: 60-70%

Squat Clean Thruster
on the Min x 10
1 Squat Clean Thruster
Set 1: 60%
Set 2-10: build to a heavy single for the day

Down To Earth
7 Rounds
200 M Run
7 Thrusters
7 Bar Facing Burpees

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 10 minutes (5 sets):
(Clean Pull + Clean Pull + Clean & Jerk) x 1 rep

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

At the 11 minute mark begin…

Every 2 minutes, for 4 minutes (2 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch

*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible! Try to beat your score on set 5 from your week 3 score (Week of Sept 21-27).

E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed

Performance Power Training

Monday, OCT 19th, 2020
Pre-Flight: Close-Grip and Comp Grip Bench today for Wht/Blu. Red, bench as always. No matter what tier you’re on, train with purpose. As always, on dynamic effort days, pay particular attention to setup and technique. Move the bar off your chest AS FAST AS POSSIBLE. If we’re just going through the motions, what’s the point? Get the most out of your training.

Jet Fuel: 
1 min Burpees
3x
8 Shoulder Prehab
8 DB Curls (lightweight)
8 DB Kickbacks (lightweight)
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close Grip-Comp Grip Bench
Close-Grip
6x4 @55%
Competition Grip
5x3 @60%
**Close-grip should be just outside shoulders. Hands should not be so close that they touch the chest. 

GainCity: 
-Single Arm DB Rows
4x12 (each) AHAP
-Superset
3x
12 BB Curls AHAP
20 Bandy Curls
-Superset
3x
12 BB Skull Crushers AHAP
20 Bandy Tricep Pushdowns

Afterburner:
10min AMRAP:
3 Pullups
5 Pushups
7 Situps
**Yes pullups are always strict unless told otherwise**
**Scale as needed. Scale pullups to jumping with controlled negative. Scale pushups by elevating. No knee pushups**

    EXPERIENCE CROSSFIT DNR

    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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