February 19, 2020 by DNRadmin

2/19/20

CrossFit DNR Fort Collins Maverick

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Freedom WOD Classes

Warm Up: 8 Mins
4 Inchworms
Then 2 Rounds:
10 Cal Bike / Row
20 Air Squats
10 KB DL
3 Jefferson Curls

Conditioning: 12 Mins
10 Minute Shuttle Run
Wall to Wall (N-S-N)
Or 1 Mile Jog – weather dependent

Mobility: 6 Mins
6 Mins LAX Roll Legs (Quads/Glutes or Hamstrings)

Metcon: 10 Mins

Elite Competition Class

Beast Builder

On the Minute x 7:
Thrusters

Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95

STIMULUS
-Within each minute, you’ll complete one single unbroken set at the listed weight
-Once the bar hits the ground, you’ll rest until the next minute begins
-In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
-You can use 3 different barbells or change out weights during your rest
-Choose your weights based on the following recommendations:

    • 1st Barbell: A weight that you could cycle for 21+ reps unbroken when fresh
    • 2nd Barbell: A weight that you could cycle for 15+ reps unbroken when fresh
    • 3rd Barbell: A weight that you could cycle for 9+ reps unbroken when fresh

“Long Haul”
2 Rounds For Time:
20 Sumo Deadlift High Pulls (135/95)
30 Single Dumbbell Box Step-ups
40 Burpees to Target (12″ Reach)
50/35 Calorie Row

Dumbbell: 70/50
Box: 24/20

STIMULUS
-We expect this workout to take around 15-25 minutes to complete

SINGLE DUMBBELL BOX STEP-UPS
-Use one dumbbell and hold it however is most comfortable for you
-This should be a heavier weight that allows you to complete the 30 reps with 3-5 sets during the workout

Midline
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs

Rest 1 Minute Between Rounds

STIMULUS

  • Working through 3 movements on a running clock in this midline piece
  • Each round lasts 2 minutes and there is 1 minute of rest between rounds
    • Round 1: 0:00 – 2:00
    • Rest: 2:00 – 3:00
    • Round 2: 3:00 – 5:00
    • Rest: 5:00 – 6:00
    • Round 3: 6:00 – 8:00
  • Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements
  • Choose weights for the first two movements that are challenging, but ones that allow for 30 seconds of straight work
  • You can stay at the same weights across or build in load each round
  • See below for video demos of these movements

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):
Tall Clean x 2 reps

Build over the course of the 3 sets.

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

B.
In 17 minutes, build to a 1-RM in this complex:
3 Cleans + 1 Jerk

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch x 1 rep @ 85%

D.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps

Start at 60% of your 1-RM Deadlift & work up in weight as you go.

E.
Three sets of:
Pullups x 10 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, February 19thth, 2020
Active Rest Day
2k Row
*Every 2 minutes perform 15 situps until done. Workout begins with situps
-OR-
HUMPDAY PUMPDAY!!
20 Rounds:
1 Power Clean @bodyweight
5 Heavy Wallballs (30/20)
10 Pushups
-then
Girth Differential
5×15
DB Curls
DB Tricep Kickbacks

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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