February 18, 2020 by DNRadmin

2/18/20

CrossFit DNR Fort Collins Barbells&Badges_2020_Floater_WOD

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The floater workout has been released for Barbells & Badges!

Freedom WOD Classes

Warm Up: 8 mins
3 / Side Over Unders
Then 2 Rounds:
10 PVC Pass Throughs
15 Banded Pull Aparts
5 Muscle Cleans
5 Power Cleans
5 Front Squats

Mobility: 6 Mins
Rack Position Focus
2:00 / Side Lat or Tricep Smash
1:00 / Side Shoulder Stretches

Strength: 10 mins
3:00 AMRAP
Power Cleans (75%)

Metcon: 16 Mins
16 Min EMOM (4 Rounds):
Min1: 10 Back Squats (135/95)
Min2: :50 M.E Sit Ups
Min3: 14/11 Cal Row
Min4: Rest – everyone rests this minute regardless of initial starting station

Elite Competition Class

Strict Handstand Push-ups

On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

STIMULUS
-Pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
-The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
-Choose a variation that allows you to complete at least 5 reps per set

Handstand Walk Biathlon

For Time (10 Minute Cap):
6 Handstand Walk O-Course Lengths

*Every Missed Attempt: 6 Ring Muscle-ups

STIMULUS
-Every time you break short of 30 feet, you’ll complete 6 Ring Muscle-ups
-If you make it to 30 feet without falling, you do not have to complete the 6 Ring Muscle-ups
-Your score is the total time it takes to complete the 6 Lengths and any Ring Muscle-up penalties you may incur
-Cap the workout at 10 minutes or 6 misses, whichever comes first

RING MUSCLE-UPS
-Choose a ring muscle-up number or variation that allows you to complete an unbroken “penalty set” each time

”The Undertaker”

For Time:
2,000 Meter Erg Bike
30 Deadlifts (275/185)
40 Double Kettlebell Push Presses (53’s/35’s)
50 Meter Handstand Walk

STIMULUS
-We expect this workout to take around 10-18 minutes to complete

DEADLIFTS
-Looking to move a moderately heavy barbell for 30 reps here
-Choose a weight that you see yourself being able to complete at least sets of 5 with during the workout

DOUBLE KETTLEBELL PUSH PRESS
-Choose kettlebell weights that allow you to complete at least sets of 10 during the workout

“Aerobic Capacity (Games)

3,000 Meter Tempo Row

0-3:00: 2k Pace + :20
3:01-6:00: 2k Pace + :10
6:01-9:00: 2k Pace
9:01-12:00: 2k Pace + :10
12:01-15:00: 2k Pace + :20
15:01-18:00: 2k Pace + :10
18:01-21:00: 2k Pace
21:01-24:00: 2k Pace + :10
24:01-27:00: 2k Pace + :20
27:01-30:00: Recovery

Performance Power Training

Tuesday, February 18th, 2020

Pre-Flight: Heavy Deads, n followed by some posterior engagement brutality and explosive leg work.

Jet Fuel: 3 min AMRAP
:
10 Cal row
10 Air Squats
-then
Pigeon Stretch
Mash Lower Body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift from 2” deficit
Max 1
1xAMRAP @80% vs band
1xAMRAP @70% no band
*Stand on a mat or a plate that makes a 2” height difference from the floor, then band the deadlift. Looking for 5-8 reps on the 80%, then 10-15ish on the 70% without bands
**Compare to max 5 December 24th**

GainCity:
3x
12 DB Single leg deadlift (6 each) (hold 2 DB’s)
1min: Single DB overhead squats
20 Bulgarian split squats (20 each) *No lock out at the top. Constant movement on these. Bodyweight only.

Afterburner: OTM x10
15 KB Swing (70/53)
5 High Box Jumps (30/24)

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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