October 26, 2020 by DNRadmin


f.IT Halloween Week WOD #1 Crossfit DNR Fort Collins Col


Freedom WOD Classes

Warm up: 5 mins
Plate Warm Up

Perform mobility between strength sets
Roll out legs and hips

Strength: 12-15 Mins
Back Squat **90%  + 20 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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 Cap

For Time:
100 Medicine Ball Cleans
*5 Box Jumps on the minute

Can us a weight plate, DB or KB in place of a medball in needed.

Metcon: 15 min cap

For Time:
100 Medicine Ball Cleans 20/14
*5 Box Jumps on the minute

Elite Competition Class


Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 60 seconds

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

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

Every 90 seconds, for 4:30 (3 sets):
3- Position Clean x 1 rep

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps

Build over the course of the 3 sets.

Every 2 minutes, for 8 minutes (4 sets):
(Clean Lift Off Clean Pull + Clean + Jerk) x 1 rep

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

At the 9 minute mark, begin:

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90-93%

Every 2 minutes, for 14 minutes (7 sets):
Power Snatch

*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 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch.

In 17 minutes, establish a 1-RM Back Squat

One set of:
Chinups x max reps in 2 minutes
V-Ups x max reps in 2 minutes

Performance Power Training

Monday, OCT 26th, 2020
Pre-Flight: Bench Press dropsets to failure, weighted chinups, db shoulder press, your own curls/tris, and a blowout of shoulders with medball tosses and handstand holds

Jet Fuel:
10 Pushups
15 Lunge Lateral med ball throws https://youtu.be/oz_yJVTpg7k
20 Facepulls https://youtu.be/zM1UURn-K_E

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench/Burnout Dropset
Speedy Bench
7×3 @50%
Burnout Dropsets https://youtu.be/9hiGRoUrcMA
1xMax Reps, Starting @60%
**Complete 6 suspersets of bench press, non-stop, max reps, decreasing in weight, down to the empty bar or near. Using small plates, load the bar to 60%. Complete max reps, then immediately strip some weight and hit max reps again. Strip more weight and hit max reps again. Do this 6 times, all the way down to at or near empty BB.** https://youtu.be/47t0NtU5FoQ This CT Fletcher video shows the basic idea. In the video, he goes for 10 reps at each weight, working to 200 reps. We’ll be going for max reps at each weight, and only decreasing in weight. Not going back up again.

-Chinups (palms facing toward you)
5×5 AHAP (weighted if possible, otherwise scale to get 5 each set)
-Seated DB Shoulder Press
-Curls/Triceps Of your choice
4×12 (each) *questions, ask coach

5 Rounds:
:30 Med Ball wall throws https://youtu.be/VRRGIuxY_L4
:15 Handstand hold (or wallwalk)
-:15 seconds rest
**each round takes 1minute. 5 minutes total.


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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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