October 30, 2020 by DNRadmin

10/30/20

Annual Frankenstein Halloween Bench Mark WOD aka "Fran" CrossFit DNR Fort Collins CO

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Welcome to your Pre Halloween party on this lovely FRAN-Kenstein Friday! Lace up them shoes, chalk up them hands and lets set a new PR! 

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
5 Burpees
5 Push Press
5 Thrusters
5 Kipping Swings
5 /side Single Leg Squat Jumps

Mobility:
Perform mobility between strength sets

Strength: 15-18 Mins
Bench Press **90%  + 10 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: 10 min cap
“FRAN-Kenstein”
21-15-9
Thrusters 95/65
Pull Ups

NOTE: You should feel like death after this workout. This workout should be completed somewhere in 10 mins or less. This workout is meant to be an all-out sprint. Scale Thrusters by less weight or different object other than a bar i.e. KB or DB. You can also sun bar out with MedBall and preform wallballs instead of thrusters. Scale Pull Ups with bands if needed or jumping pull ups or ring/bar row.

Metcon: 10 min cap
“FRAN-Kenstein”
21-15-9
Thrusters 95/65
Pull Ups

NOTE: You should feel like death after this workout. This workout should be completed somewhere in 10 mins or less. This workout is meant to be an all-out sprint. Coaches will help athletes scale loads and movements accordingly, as to not under or over scale.

Elite Competition Class

TBA

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch

*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):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

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

Build over the course of the three sets.

This is meant to be warmup / positional exercise, not meant to go “heavy” on it.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 80%
*Set 5-6 = 1 rep @ 84%
*Sets 7-8 = 1 rep @ 88%
*Sets 9-10 = 1 rep @ 92-95%

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean + Power Jerk

D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 88-92% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 92-95% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 3 reps @ 100% of your 5-RM Bench Press weight

*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, Oct, 30th, 2020
Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters

Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @50%
2 Deadlift vs bands @60%

GainCity:
-DB Split Squats AHAP
4×8 (each)
-DB Good Morning AHAP
3×25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**

Afterburner:
For Time:
Row 1000m
**Empty the tank! All out sprint!!**

    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. 

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