November 20, 2020 by DNRadmin


Brah Hurry Up, Its Bench Press Day CrossFit DNR Fort Collins CO


Brah…. Hurry up and follow me! It Bench Press Day!

Freedom WOD Classes

Warm Up: 0:00 – 40:00 
Bench Press warm up sets and mobility

Perform mobility between strength sets

Strength: 40 Mins
Bench Press
1 Rep Max

Home WOD: 10 Min Cap
5 Rounds for time:
100 M Run
8 Floor Press 155/110
5 Cleans 155/110

Metcon: 10 Min Cap
5 Rounds for time:
100 M Run
8 Floor Press 155/110
5 Cleans 155/110

Elite Competition Class


Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 Clean & Jerks

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

Every minute, on the minute, for 3 minutes (3 sets):
Slow Pull Muscle 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 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 12 minutes (6 sets):
Snatch Lift Off + Snatch Pull + Power Snatch + Snatch

*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 =- @ 80-83% of 1-RM Snatch

Every 90 seconds, for 12 minutes (8 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep

*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk

Every 75 seconds, for 8:45 (7 sets):
Back Squat x 2 reps @ 80-85%

Focus on SPEED & attacking these reps!

Three sets of:
Chin-Ups x 10 reps
V-Ups x max reps in 1 minute
Rest 45 seconds

Performance Power Training

Friday, Nov 20th, 2020
Pre-Flight: Volume Squat/Dead…Goodnight

Jet Fuel:
500m row
3 inch worms
10 squats
10 situps
10 Single arm, single leg, DB row. *just like a regular single arm DB row but raise your back leg up off the floor, straight behind you to make this a unilateral stability exercise*

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Dead
1×20 lightweight
1×20 AHAP+10lbs
3×20 Deadlift @90% of heavy 20 from last week
2mins rest between sets
**of course there are still more warmup sets than what are written**

-Bandy Leg Curls/Extensions
4×20 (each)
-Superman/Side Plank/Hollow
Alternate movements, holding 10 seconds each, rest 10 seconds between movements. Repeat until I start to sweat. I’ll let you know when I begin sweating. It will take a while.

Complete in order:
100 Air Squats,
100 walking Lunges
**Last week they could be broken up any way. This week, they must be performed straight through. 100 then all 100**


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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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