October 21, 2020 by DNRadmin

10/21/20

Classes are capping out! CrossFit DNR Fort Collins CO

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Classes are capping out lately, so make sure you are signing up early to reserve your spot in your desired class time

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 M Run
10 Hang Power Cleans
10 Mountain Climbers
Then
90 Sec /side Samson Stretch

Mobility:
Perform mobility between strength sets

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Tuck Ups
Hip Circles Clockwise
Reverse Crunch
Hip Circles Counter Clockwise

Home WOD: 15 Min 
For time:
10 Power Clean 135/95
50 Sit Ups
8 Power Clean 155
40 Sit Ups
6 Power Clean 175
30 Sit Ups
4 Power Clean 195
20 Sit Ups
2 Power Clean 205
10 Sit Ups

Metcon: 15 Min Cap
For time:
10 Power Clean 135/95
50 Sit Ups
8 Power Clean 155/105
40 Sit Ups
6 Power Clean 185/125
30 Sit Ups
4 Power Clean 205/140
20 Sit Ups
2 Power Clean 225/155
10 Sit Ups

Elite Competition Class

tba

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

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

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

A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Front Squat + Power Jerk + Clean + Jerk) x 1 rep @ 60-65% of 1-RM Clean & Jerk

B.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps @ 70%

*Today is a light day. Focus on moving as fast as possible on all sets!

C.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 5 reps @ 65-70%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Romanian Deadlift x 8 reps
Single-Arm DB Row x 8 reps Each Arm
Rest as needed

(Goal weight should be 70-80% of 1-RM Clean for RDL)

Performance Power Training

Wednesday,OCT 21st, 2020
Active Rest Day
10x
20 Situps
20 cal row no faster than 2min pace
-then…STRETCH!

-OR-

Humpday Pumpday
20 Rounds:
1 Deadlift @1.5 bodyweight
3 Pullups
20m Prowler Push @bodyweight
**Sub 5 calories Arms only assault bike AND :10 seconds banded sprints https://youtu.be/S1s4AsTS1VA

    ONE WEEK FREE TRIAL

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    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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