February 25, 2018 by thao

2/26/18

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Image may contain: Chase Chavez

Coach Chase wants to know if you’ve submitted your scores for 18.1 yet? Deadline is at 6:00 p.m but the website starts to run slow as it gets closer to time. This weeks hashtag for check-ins is #enduretheopen as well as #crossfitdnropen18

Freedom WOD Classes

Warm Up: 8 Mins

Plate Warm Up
Followed by 2 x 15 banded reverse flies

Strength: 5 Mins

5 Min EMOM
6 – 15 HSPU *make sure you are getting some rest

Mobility: 8 Mins

Barbell Smash Bicep 2 Min / Side
LAX Roll Quads 2 Min / Side

Metcon: 12 Min

3 Rounds For Time:
12 Thrusters (115/75)
12 Box Jumps (24/20)
12 Lateral Burpee Bar Overs

Elite Competition Class – 2/19/18

1. Conditioning
On the Minute x 12:
Minute 1 – 4 Touch and Go Deadlifts (75%)
Minute 2 – 8 Kipping Deficit Handstand Push-ups
Minute 3 – 12 Dumbbell Overhead Squats (80/60, 6 each side)

2. Conditioning
AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups

3. Midline Conditioning
AMRAP 9:
15 GHD Sit-ups
5 Calorie Ski Erg
15 GHD Sit-ups
10 Calorie Ski Erg
15 GHD Sit-ups
15 Calorie Ski Erg

Continue to add (5) calories until cap is reached

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 24 minutes (12 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee) x 1 rep

*Sets 1-3 @ 70% of 1-RM Clean
*Sets 4-6 @ 75% of 1-RM Clean
*Sets 7-9 @ 80% of 1-RM Clean
*Sets 10-12 @ 85% of 1-RM Clean

(Perform a Clean Lift-Off, then, perform a Clean with a 2 second pause at the knee)

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 6 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

D.
Three sets of:
Behind The Neck Push Press x 8 reps
Rest 30 seconds
Glute Ham Raise x 5-7 reps
Rest 30 seconds

Build over the course of the 3 sets.

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    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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