November 29, 2019 by DNRadmin

11/29/19

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Keep an eye out for our Special Holliday deal. Current athletes will benefit from this promotion!  Details coming soon.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
10 Alternating DB Snatch
30 Second Hollow Hold
5 /side Single Arm DB Strict Press

Strength: 20 mins
Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Hollow Body Mountain Climber
20 Sec Reverse Crunch
20 Sec Rest

Metcon: 15 min cap
Teams of 3
15 Min AMRAP
Each team will have 1 Rower.
Partner A starts on the Bike and accumulate Cals
Partner B will accumulating max effort Alternating DB Snatch 50/35
Partner C will perform a Hand Stand Hold or High Plank

NOTE: The team will be required to switch stations every 10/7 cals on the Bike. Cals and Alternating DB Snatch can only be performed while the 3rd athlete on the team is hold a Handstand.

Cals plus total DB Snatch = score.

Elite Competition Class

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

Week 2 of 2 in this primer. Aim is to best last week, with a new set coming next.

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

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

Tempo Deadlift
7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Conditioning
“Steam Roller”
For Time:
1k Bike Erg, 1 Rope Climb, 2 Deadlifts
1k Bike Erg, 2 Rope Climbs, 4 Deadlifts
1k Bike Erg, 3 Rope Climbs, 6 Deadlifts
1k Bike Erg, 4 Rope Climbs, 8 Deadlifts
1k Bike Erg, 5 Rope Climbs, 10 Deadlifts

Rope: 15′
Barbell: 345/245

Kilos: 157/111

Odd-Object Conditioning (A)
On the 0:00
200 Meter Sled Drag (Bodyweight)

On the 5:00
200′ Double Kettlebell Overhead Walking Lunge

On the 10:00
200 Meter Sled Drag (Bodyweight)

Odd-Object Conditioning (B)
5 Sets Not For Time:
50′ Hand Over Hand Pull
20 GHD Sit-ups

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 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% 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 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 88-90% 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
Bicep Curls x 15 reps
Rest 30-45 seconds

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 29th, 2019

Jet Fuel: 1 time through, each of the following:
:30 each movement, no rest:
Squat
Burpee
Mtn Climber
Pushup
Situp
-then
https://youtu.be/8i6TrZBD0tM Follow along with this video and have people work on single leg stability. 
*In the video, the 2nd exercise has him banded. Don’t worry about that, just have people lateral jump.

Major Lift:
Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Deadlift
5×3 @50%
5×3 @55%
3×3 @60%
**Do not touchngo. Reset every rep
Squat:
7×2 @60%

GainCity:

3x
20 Weighted Situps
Leg Extensions
Leg Curls

Afterburner:

5 Rounds For Time:
(3x) 1 Power snatch+3 Overhead Squats AHAP
10 Box Jumps (30/24)
10 Toes2Bar

**To clarify, each round will consist of 1 Power snatch+3 overhead squats, repeated 3 times, then move on to 10 box jumps and 10 T2B

**Think of 135/95 as a guide for weight for people. Scale box jump height if needed. Scale Toe2Bar to hanging knee raise. Only resort to lying leg raise if absolutely necessary..

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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