November 13, 2019 by DNRadmin

11/13/19

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Coach Shannon Smith did it again. She took first place this past weekend a the Bell Ringer 4 miler Ruck! If you are interested in becoming a BA when it comes to running distance or rucking  you need to have a chat with this lady! 

Freedom WOD Classes

Warm Up: 6 mins
400 M Run
20 Hang Power Cleans
15 Strict Press
Then
90 Sec / side Samson stretch

Mobility: 6 mins
90 sec /side Banded Hip Stretch
60 sec /side Banded Should/Tricep Stretch

Strength: 15 mins
Squat Clean
2 Rep Max
2 Reps @ 95% 2RM
2 Reps @ 90% 2RM

Metcon: 12 Min
21-15-19
Hang Power Cleans 135/95
HSPU (strict if you got it)

Elite Competition Class

De-Load Week
This week, we will be reducing volume to 1-2 parts per day, along with the conscious effort to remove the clock as a measure. Tracking times and scores is always encouraged, but the aim is to reduce the intensity on our *mind*, just as much as our body.

Pausing Back Squat
On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Conditioning
“Step Aerobics”
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24″/20″ with 50/35 DB)
10 Squat Cleans (135/95)

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep

*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-8 = @ 75%

B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps

This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.

C.
Every 90 seconds, for 6 minutes (4 sets):
2″ Deficit Deadlift x 3 reps @ 65% of your 1-RM Deadlift

This is meant to be a lighter day. Focus on setting your back and moving as explosively as possible.

D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 6 reps
Dips x 30 seconds

(Goal weight should be around 80% of 1-RM Clean)

Performance Power Training

Wednesday, November 13th, 2019

Active Rest Day
2x
Assault Bike for 5 minutes
Row 5 mins
Run 5 mins
30mins total

-OR-

HUMPDAY PUMPDAY!!
10-9-8-7-6-5-4-3-2-1
Sandbag squat -OR- Front Squat AHAP
Bench Press @BW
Pullups (strict)
-then
Tabata: Empty BB Curls/Overhead Extensions

ONE WEEK FREE TRIAL

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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