November 22, 2019 by DNRadmin

11/22/19

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Come out and support your fellow Hooligans this Saturday and Sunday as they compete in the biggest CrossFit Competition in Colorado know as The Turkey Challenge! 
LOCATION
Sports Stable. 1 Superior Dr. Superior CO 80027

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
1 Wall walk
10 Double Unders or DU Attempt
30 Second Hollow Hold
5 Strict Press

Strength: 20 mins
Strict Press
1 Rep Max
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Bicycle Crunches
20 Sec Mountain Climbers
20 Sec Rest

Metcon: 15 mins cap
10 Rounds
20 Double Unders or 25 Singles
20 Sit Ups
1 Wall Walk or 2 Box Walk

Elite Competition Class

Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Conditioning
“Singled Out”
3 Rounds:
1 Minute Wallballs (30/20)
1 Minute Alternating Dumbbell Snatches (70/50)
1 Minute Box Jump Overs (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (70/50)
1 Minute Calorie Row
1 Minute Rest

Kilos:
Wallball: 13/9
Dumbbell: 30/22.5

Midline
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat
Rest as Needed Between Sets.

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Jerk x 3 reps

Build over the course of the 4 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 12 minute mark. . .

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Push Press x 8 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets

Build in weight as you go for the Push Press. You should be warm enough to jump in and use the first set as your relative “”Warm up”” set. Aim for 2 heavier working sets after that.

Performance Power Training

Friday, November 22nd, 2019

Jet Fuel: 
Row warmup:
In Partners,
3x250m row each.
Start easy, and increase speed each 250m. While partner rows, stretch.
*Mash

Major Lift:
Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Squats/Speed Deadlifts
Speedy Squats
5×3 @60%
5×3 @65%
Speedy Deadlifts
7×2 @65%

GainCity:

3x
1 min Max KB Swings (eye level) AHAP
100m Backwards Sled Drag AHAP
50 Toes 2 Bar

Afterburner:

250m Sprint Row
-then immediately
3 min AMRAP
1 Power Snatch (same weight as last week)
2 box jump “all the way overs”
*Short, Fast and intense Swod.

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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