February 12, 2020 by DNRadmin

2/12/20

tj burpees CrossFit Fort Collins DNR

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Freedom WOD Classes

Warm Up: 7 Mins
200 M Row
10 RDL
10 DL
10 Strict Press
50 Banded Pull Aparts
200 M Row

Row Retest: 6 Mins
500 M Row For Time
*Compare to 12/4/19

Mobility: 4 Mins
2:00 / Side Hamstring Smash

Metcon: 20 Mins
On the 4:00 x 5 Rounds:
15 Slamballs
10 HSPU
5 Deadlifts (255/175)

Elite Competition Class

Snatch Technique
5 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
3 Muscle Snatches
1 Overhead Squat
1 Snatch Balance

Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

STIMULUS
-Today’s Beast Builder will test our barbell cycling, grip, and stamina
-Every 2 minutes, you’ll complete an 18-rep complex of Snatch focused movements
-While these complexes do not have to be completed unbroken, we recommend pushing for large sets, as the purpose of Beast Builders are to train our capacity beyond single repetitions
-Start around 55-60% of your 1RM Snatch and gradually build to a heavy complex for the day

Conditioning
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

Midline
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry

STIMULUS
-Alternating between two midline movements, with a focus on quality over speed
-There is the option to increase weights on the Front Rack Carries or stay at the same load across
-Choose a weight that allows for unbroken 50 foot segments
-Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry

Run Conditioning
On the 0: 1 Mile Run
On the 10: 800 Meter Run
On the 15: 400 Meter Run
On the 20: 1 Mile Run
On the 30: 800 Meter Run
On the 35: 400 Meter Run

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds

Performance Power Training

Wednesday, February 12th, 2020

Active Rest Day
Accumulate 5 minutes of L-sit
*every break, assault bike 20 Calories
-OR-
HUMPDAY PUMPDAY!!
20 mins Max Rounds:
5 Bench Press @bodyweight
10 Squats @bodyweight
20m Prowler Push @bodyweight
*scale weights as needed
*If you don’t have a sled, sub with odd object shoulder carry. Make it really heavy and make it 40m instead of 20m.
**If there isn’t enough room on the rig for all the bench presses and squats, then make the squat come from the floor and have people clean it. Keep it a back squat, so theyll have to press it overhead and onto their backs. These weights will probably have to be considerably lighter**
-then
Tabata Girth Differential:
DB Curls
DB Push Press
DB Kickbacks
*Go for 12 minutes
*Every :20 round, alternate from curls to push press to kickbacks, so each exercise gets 8 rounds of :20 of work.

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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