November 4, 2020 by DNRadmin

11/4/20

Vets4Life:Health4Heros In-House Competition Fundraiser Saturday 11:21 CrossFit DNR Fort Collins CO

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Mark it down and register for our In-House competition on 11/21!

In-House Competition / Vets4Life Fundraiser Registration

Freedom WOD Classes

Warm Up: 5 Mins
200 Row
10 Alt Russian KB Swings
10 Strict Knee Raises
200 M Row
10 Banded Good-mornings
20 Sec Hollow Hold

Mobility:
Perform 5 Min mobility Hip and Quads after Core Strength

Strength: 10 Mins
3 Rounds = 7.5 Mins
30 Secs Figure 8
30 Secs Reverse Crunch
30 Secs Crossover Mountain Climber
30 Secs Straight Leg Hip Lift
30 Sec Rest

Home WOD: 18 Min Cap
1000 M Row or 2000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
750 M Row or 1500 M Bike
30 Russian KB Swings 53/35
15 T-2-B
500 M Row 0r 1000 M Bike
30 Russian KB Swings 53/35
15 T-2-B

Metcon: 18 Min Cap
1000 M Row or 2000 M Bike
30 Russian KB Swings 53/35
15 T-2-B
750 M Row or 1500 M Bike
30 Russian KB Swings 53/35
15 T-2-B
500 M Row 0r 1000 M Bike
30 Russian KB Swings 53/35
15 T-2-B

Advanced athletes can scale up to 70/53 for KB Swings if you feel the need.

Elite Competition Class

TBA

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Split Jerk, 3 Overhead Squat
5 Overhead Squat

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

A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps @ 65-70%

B.
In 18 minutes, establish a 1-RM Overhead Squat

C.
Every 2:30, for 7:30 (3 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps @ 70-75% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
In 15 minutes, establish a 1-RM Bench Press

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

Performance Power Training

Wednesday, Nov 4th, 2020
Active Rest Day
200 Situps.
*Every 3 minutes, 100m jog
-then…STRETCH!

-OR-

Humpday Pumpday
Squat @1.5 bodyweight
10,9,8,7,6,5,4,3,2,1
ROW
20 Calories
**Every 2 minutes perform 10 pushups**
**Begin the workout squatting 10 reps, then 20 cals, then 9 Squats, then 20 cals and so on until finished, but every 2 minutes you must stop wherever you are and perform 10 pushups**

    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. 

      Still Have A Question?

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