November 6, 2020 by DNRadmin

11/6/20

Flex Friday CrossFit DNR Fort Collins Colorado

Share

Guess What Day It Is?…. Flex Friday!

Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
8 Push Ups with 2 Sec Pause at bottom
12 Barbell Bicep Curls
12 Bench or Floor Press
12 Banded Pull Aparts

Mobility:
Perform mobility between strength sets

Strength: 15 Mins
Bench Press **90%  + 10 LBS**  of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 15 Min Cap
10 Min AMRAP
1 Burpee Box Jump Overs 24/20
1 Dips
2 Burpee Box Jump Overs 24/20
2 Dips
3 Burpee Box Jump Overs 24/20
3 Dips
Etc.

Rest 3 minutes

2 min AMRAP
Floor Press 135/95

Metcon: 15 Min Cap
10 Min AMRAP
1 Burpee Box Jump Overs 24/20
1 Dips
2 Burpee Box Jump Overs 24/20
2 Dips
3 Burpee Box Jump Overs 24/20
3 Dips
Etc.

Rest 3 minutes

2 min AMRAP
Floor Press 135/95

Elite Competition Class

TBA

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 Snatch

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 2:30, for 17:30 (7 sets):
Front Squat

*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Front Squat

D.
One Set Tabata of: V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Training

Friday, Nov 6th, 2020
Pre-Flight: On the minute squat and dead work today followed by one try to empty the tank and see how fast you can row 1000 meters

Jet Fuel:
500m row
2x
3 inch worms
10 squats
10 situps
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: OTM: 14mins, alternating
5 Front Squat @55%
2 Deadlift vs bands @65%

GainCity:
-DB Split Squats AHAP
4×8 (each)
-DB Good Morning AHAP
3×25
**Hold the DBs, palms facing you against the front of your legs. Trace your body with the DBs throughout the GM**

Afterburner:
For Time:
Row 1000m
**Empty the tank! All out sprint!!**
**DO IT AGAIN…FASTER**

    ONE WEEK FREE TRIAL

    [honeypot level]

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]