February 14, 2020 by DNRadmin

2/14/20

CrossFit DNR Fort Collins Valentines WOD

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Welcome to DNRs twisted annual Valentine’s workout. “The Break Up”, “The Make Up”, & “The I Hate You”! We wish everyone an amazing day with your loved ones!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds :30 Each
Air Squat
Inchworm
Lunges
Burpees

Mobility: 6 Mins
Athlete Choice

Metcon: 32 Min
The Break Up
Death by Wall Balls 20/14 18 min cap

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken DU

Elite Competition Class

Front Squat

On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

STIMULUS
-Over the coming weeks, we’ll gradually increase these percentages

Conditioning
“Complex Fran”
For Time:
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
21 Thrusters (135/95)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
15 Thrusters (135/95)
6 Bar Muscle-ups
9 Chest to Bar Pull-ups
12 Pull-ups
9 Thrusters (135/95)

STIMULUS
-The complex does not need to be completed unbroken, but break-up strategy will be important here
-To complete the complex with the written reps, we recommend having 12+ bar muscle-ups, 21+ chest to bar pull-ups, and 27+ pull-ups unbroken when fresh
-Choose a heavier load for the barbell, but one you could still cycle for 20+ reps unbroken when fresh
-We expect this workout to take between 5-12 minutes to complete

Body Armor
3 Sets of 7:
Tempo Seated Good Mornings

3 Sets of 15:
Glute Bridges

STIMULUS
-Working the muscles of the posterior chain in today’s Body Armor piece
-Complete all 3 sets of Good Mornings before moving to the Glute Bridges
-Tempo Seated Good Mornings:
-Tempo: 3 seconds down, 1 second up
-Build in weight or stay the same across the 3 sets
-Glute Bridges:
-Squeeze for 2-3 seconds at the top of each rep
-Slowly lower back down to starting position

Odd-Object Conditioning
On the 0:00
For Time:
30 Toes to Rings
25/20 Calorie Assault Bike
15 Sandbag Cleans (150/100)

*7 Minute Time Cap

On the 8:00
For Time:
15 Kipping Paralette Handstand Push-ups (14″/8′)
25/20 Calorie Assault Bike
100′ Sandbag Carry (150/100)

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk

D.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds

Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.

Performance Power Training

Friday, February 14th, 2018

Pre-Flight: Classic lower body day with a longer round of conditioning.

Jet Fuel: 5 min Hip Circle Assault bike
-then
With hip circle
2 minutes:
5 Air Squats
3 Burpee

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: OTM Squats/Deadlifts
1 Squat @50%
2 Deadlifts @55%
X10 minutes
*Both in the same minute

GainCity: 3x
:20 superman holds
Reverse Sled Drag
Weighted Stepups

Afterburner:
10min AMRAP:20 Air Squat
20m Bear Crawl
20 Lunge (10 each)
20m Sprint

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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