February 24, 2020 by DNRadmin

2/24/20

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The new 12 week strength cycle starts today! Time to start thinking about a new wardrobe cause you’re going to get swole..

Freedom WOD Classes

Warm Up: 5 Mins
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance)
25 Double Unders or Attempts

Strength: 22
Snatch 10 Mins (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat 12 Mins (mobility between sets)
3×5 at 50% With a 7 sec pause in the bottom position of each rep
(You can squat with a partner and have them count for you)

Metcon:  15 min Cap
150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 Alternating Goblet DB Lunge 50/35
Then
150 Double Unders

Elite Competition Class

Pegboard Conditioning:
For Time:
7 Pegboard Climbs

*Every 90 Seconds (Starting on the 0:00):
30 Heavy Rope Double Unders

SUBS
Pegboard
Reduce Total Volume
7 Legless Rope Climbs
10 Strict Ring Muscle-ups
30 Strict Chest to Bar Pull-ups
50 Strict Pull-ups

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%

“Black and Tan”
3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)

30/21 Calorie Row

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (225/155)

30/21 Calorie Row

3 Rounds:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (245/165)

STIMULUS
In today’s conditioning piece, you’ll complete all three rounds of 9-7-5 before moving on to the rower for the 30/21 calories
For clarity, the workout flows like this:
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)

30/21 Calorie Row

9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (225/155)
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (225/155)
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (225/155)

30/21 Calorie Row

9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (245/165)
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (245/165)
9 Toes to Bar
7 Lateral Barbell Burpees
5 Hang Squat Cleans (245/165)

Note that there is not a row to finish the workout – you’ll only be on the rower twice today
We expect the workout to take around 15-22 minutes to complete

HANG SQUAT CLEANS
The barbell weight will increase every round, but the reps remain the same
The first barbell is intended to be a moderate weight that you could complete unbroken each round
The second and third barbell are intended to be on the heavier side, but weights that you complete in 1-2 sets within the workout
The first rep of the hang squat clean starts with a deadlift to full extension
Ensure that you stand all the way up after the squat before bringing the bar back down to the hang
Use one barbell and change out the weights as you go

TOES TO BAR
The toes to rep number is intended to be on the smaller side
Choose a rep number or variation that allows to complete the movement in 1-2 quick sets

LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping over the bar
You can step or jump out of the burpee, but must jump with two feet over the bar

STRATEGY
LATERAL BARBELL BURPEES
The burpees are the key to maintaining consistent round times in today’s workout
We can approach this station as somewhat of a “”reload”” for the toes to bar and the hang squat cleans
Slowing this station down to a steady pace can help you hold of for larger sets of gymnastics and weighlifting
Find a speed here that allows you to thrive through the other movements

HANG SQUAT CLEANS & TOES TO BAR
9 Toes to Bar and 5 Hang Squat Cleans are just enough reps where you may be able to hang on for unbroken sets throughout
With the weight increasing after every three rounds on the hang squat cleans, it can be helpful to try to get to at least 3 reps before making the decision whether to hold on or whether to break up the set of 5 into 3-2
We can also take this idea to the toes to bar
Get to at least 5 reps before deciding whether to take a quick break or hold on for 4 more reps
Picture what you're doing in the last three rounds of toes to bar to help with this strategy
Consider the following options for toes to bar:
1 Set: 9
2 Sets: 5-4

ROW
The row is essentially an extension of the burpees
Find a speed here that allows you to maintain your pace and break-up strategy on the hang squat cleans and toes to bar in the 3 rounds that follow

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.

B..
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean Pull + Hang Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 = @ 60% of 1-RM Power Clean
*Sets 3-4 = @ 65% of 1-RM Power Clean
*Sets 5-6 = @ 70% of 1-RM Power Clean

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 60-70%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds

Performance Power Training

Monday, February 24th, 2020
Pre-Flight: Some Girth Differential work today, then a little breathing with chinnups and burpees.

Jet Fuel:

3x
:30 Stations-
Jumping pullup
Pushup
Handstand
Assault Bike
-then
Banded internal/external rotations https://youtu.be/beYztVtwMIM 
Wall mobility https://youtu.be/M_ooIhKYs7c 

Major, Lift:
Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press/Floor Press
7×2 @55%
Floor Press
4×4 +10lbs

GainCity:

4xSuperset
12 Barbell Curls Heavy
Max reps empty barbell
*Load the barbell for 12 heavy curls, then without rest, strip the barbell and perform max reps. Then rest as needed.
4xSuperset
12 DB Rows Heavy
Max reps reverse DB flyes
*Use heavy DB’s for rows, then without rest switch to lightweight DB’s and perform max reps flyes. Then rest as needed. Looking for high reps, 15+

After Burner:

4x
1min on
:30 off
2 Burpees 1 Chinnup

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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