December 4, 2019 by DNRadmin

12/4/19

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Have a friend thinking about trying out CrossFit but is still on the fence? They can get half off their first month (and your next month) OR… You can gift them a month for the same deal (roughly same cost as your normal month)! Limited availability for the January Fundamentals Class!

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
3 Inchworms
8 Hang Muscle Snatch
8 Hang Power Snatch
20 Banded Pull Aparts
Then: 200 M Row

Week A Baseline: 6 Mins
500 M Row For Time:

Mobility: 10 Mins
3 Min / Side – Roll Glutes & Hips
2 Min / Side Banded Hip Stretches

Metcon: 15 Min Cap
For Time:
50 DU / 100 Singles
50 Hang Power Snatch (75/55)
50 Barbell Lunges (75/55) – Hold barbell as desired
50 DU / 100 Singles

Elite Competition Class

Strict Gymnastics
For a video overview on the flow of Strict Gymnastic sessions, click HERE.

0:00 – 10:00
:15 Seconds Free Standing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

10:00 – 20:00
1 Pegboard Climb (Lead Left Only)
50′ Handstand Walk
1 Pegboard Climb (Lead Right Only)
50′ Handstand Walk
1 Pegboard Climb (Big Reaches)
50′ Handstand Walk

Clean Technique
6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.

Conditioning
“Low Tide”
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115)
25 Double Unders

Odd-Object Conditioning
3 Rounds:
9 D-Ball Cleans
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)
12 D-Ball Squats
50′ D-Ball Carry (Facing Forward)
50′ D-Ball Carry (Facing Backwards)

D-Ball: 150/100

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Clean

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
Behind The Neck Split Jerk + Split Jerk

*Set 1 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

D.
In 17 minutes, build to a 10-RM Deadlift

E.
Three sets of:
Front Rack Barbell Lunges x 6 reps each leg
DB Shoulder Lateral Raises x 15 reps
Rest 45 seconds

Performance Power Training

Wednesday, December 4th, 2019

Active Rest Day

Abstravaganza:
For quality of movement, spend 1 minute at each station:
Twisting Punches w/ lightweight db’s
Plank Reach to Spider Knee
Weighted Hollow Rocks w/ lightweight db’s
Skier Hops
Single leg vup → Regular vup w/ lightweight db’s

*rest as needed between each station and repeat 3 times.
*Courtesy of instagram @jtm_fit

-OR-

HUMPDAY PUMPDAY!!

Find heavy 3 rep Floor Press

-then

5 Rounds:
20 Burpee DB Step ups
20 DB floor press

*Each rep of DB Burpee stepups consists of one burpee on DB’s, then one step up on each leg.

* Use a box height that is low enough so people do not have an egregious pelvic tilt. For many, this will mean a height lower than 20” and will need to stack plates for their proper height. This will keep their pelvis inline and happy and allow for heavier weights.

*Different sized weights for each stage is allowed.
*The floor press should be unbroken for the first 2 rounds at least.

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. 

Still Have A Question?

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