February 21, 2020 by DNRadmin

2/21/20

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Everyday is beach season!!! See y’all next week.

Freedom WOD Classes

Warm Up: 7 Mins
2:00 Hip & Ankle Opener
20 Back Squats
10 Power Snatch
10 Kip Swings
200 M Row / .3 Bike

Strength: 12 mins – Compare to 12/13/19
2:00 M.E Back Squat (135/95 or 50% 1RM)

Core:
3:00 M.E Sit Ups

Metcon: 22 Mins
In 22 Minutes Complete 5 Rounds of the following:
4 Unbroken Snatch Complexes – 1 complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Power Snatch + 1 OHS
(Each round consists of 16 Unbroken Reps)

Elite Competition Class

Front Squat

On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat

STIMULUS

  • Entering week 2 of these Front Squat Waves
  • This week, we climb by 2% across all lifts over last week
  • The percentages will stay at 77% for each set of 3
  • The percentages will climb by 3% on each set of 1 (82-88%)
  • We’ll finish out the session with a 12-rep drop set at 62%
  • Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
  • These percentages based on your 1RM Front Squat

Conditioning
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (165/115)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (205/145)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (245/165)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

STIMULUS

  • “Wise Men” is a CompTrain Benchmark workout that was last completed on July 27, 2018
  • With 3 minutes of rest built in, we’re looking to push hard during these work intervals
  • Your score in each AMRAP 3 is the total completed rounds and reps

STRATEGY

  • The Power Cleans are the pacer of the “Macho Man” complex
  • Approach the Power Cleans in a way that allows you to go big on the Front Squat and Push Jerks
  • On the opening bar, you may be able to string together unbroken sets on all 3 movements
  • A common strategy as the weights increase is to go with singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
  • At the heavier weights, the pace between Power Clean reps should likely be slower than at the lighter weights to allow for big sets on the Squats and Jerks
  • Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score

Body Armor
3 Giant Sets:
8 Banded Stiff-Legged Deadlifts
16 Psoas March Steps (8 Each Leg)
24 GHD Sit-ups

STIMULUS

  • “Giant Sets” are big supersets, meaning you’ll move directly from one movement to the next while prioritizing quality over speed
  • This Body Armor piece will specifically target our Midline and Posterior Chain
  • Use weights and/or band tensions that challenge you, while still maintaining unbroken sets
  • Rest as needed between sets

MOVEMENT VIDEOS

  • Banded Stiff-Legged Deadlifts: Video
  • Psoas March Steps: Video
  • GHD Sit-ups: Video

Odd-Object Conditioning
For Time:
700 Meter Ski Erg
50′ Weighted Bear Crawl (53’s/35’s)
10 Sandbag Cleans (200/150)
50′ Weighted Bear Crawl (53’s/35’s)
700 Meter Ski Erg

STIMULUS

  • Working through 3 movements in this grinder of an Odd Object conditioning piece
  • We expect this chipper workout to take around 9-15 minutes to complete

SANDBAG CLEANS

  • Looking to move a heavy sandbag for 10 reps in the middle of this workout
  • This should be a weight that likely takes over 2 minutes to complete
  • If you don’t have a sandbag this heavy, increase the reps to 15 or 20 at a lighter weight
  • You can also choose from one of the subs listed further down the page

WEIGHTED BEAR CRAWL

  • Use 2 dumbbells for the weighed bear crawl
  • Choose a moderately heavy load here that causes you to steadily inch your way down the floor

MOVEMENT VIDEOS

  • Sandbag Cleans: Video
  • Weighted Bear Crawl: Video

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

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

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

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

*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk

D.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% 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.
One set of:
Bar Hang x Max Time

*Hang from a pull-up bar for as long as possible.

Performance Power Training

Friday, February 21st, 2020

Pre-Flight: Dynamic Day. We’re even gonna run.

Jet Fuel:
500m Row
Kneeling Squat Jumps
Lateral jumps agility ladder

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Banded Deadlift/Speed Squats
Banded Deadlift
7×2 @45%
Speed Squats
10×3 @45%

GainCity:
3×20 Barbell Hips thrusts heavy https://youtu.be/Zp26q4BY5HE
-then
100 Walking lunges

Afterburner:
5 Rounds:
20 Goblet Squats
100m Run with Goblet

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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