March 11, 2019 by thao

3/12/19

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The follow up InBody scans have been confirmed for 12:00 – 2:00 p.m this Saturday at Colorado Nutrition. Please email a copy of your 1st and 2nd InBody results to Kyle@Crossfitdnr.com

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
5 Inchworms
7 Banded Strict Press
9 Barbell Goodmornings
11 Upright Rows

Strength: 12 Mins
8 Min EMOM:
Min1: 12 Unbroken Push Press (80% of Strict Press)
Min2: 10-15 Burpees
Min3: Rest

Mobility: 8 Mins
2 Min / Side LAX Roll Quads
2 Min / Side LAX Roll Glutes

Metcon: 15 Mins
Partner Workout: 3:00 to complete each movement
0-3:00 – 200 DU
3:00-6:00 – 100 MB Sit Ups (1 MB / team)
6:00-9:00 – 70 MB Cleans
9:00-12:00 – 500 M Run
12:00-15:00 – 20 Bear Crawl (25′)
*1 Partner works at a time

Elite Competition Class

On the 0:00… Squat Clean Complex
On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

On the 16:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
4 Seconds to Bottom
2 Second Pause in Bottom
2 Second Pause at Parallel

On the 23:00… Split Jerk Complex
On the 2:00 x 3 Complexes:
2 Pausing Split Jerks
1 Regular Split Jerk

Conditioning
“BeDTime”
5 Rounds, “On the 5:00”:
21 GHD Sit-Ups
15 Barbell-Facing Burpees
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

Rx – 185/135
Score for the day is our slowest for the five.

Performance Power Train

Tuesday, March 12th, 2019

Pre-Flight: Squats for Red, Sumo deads for Wht/Blu

Jet Fuel: 200m run
Cone Drills: https://youtu.be/cRowvUOWNVg Follow this sweet video of an englishman and his most excellent music.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands

Max 4
1xAMRAP @80%
**Lifter’s choice on band tension, but make note of the bands used so as we progress, the same band tension is used. *
**Compare to max 6 on February 12th**

GainCity:
Snatch Grip Deadlift
4×5

Weighted Pistols
4×12 (each) https://youtu.be/AjpY0xcFp8I
**Scale first to unweighted, then to assisted**
*A box can also be use as a scale
200 Bicycles (ab work)
https://youtu.be/SFIJlNdg6I4

Afterburner:
8min EMOM, alternating:
Even: 10 max height Jumping Squats, Remainder of minute, walking lunge
Odd: Shuttle Run (5,10,5), Remainder of minute, walking lunge
*Shuttle run goes 5m forward, then BACK PEDAL back, 10m forward, BACK PEDAL back, 5m forward, BACK PEDAL BACK.

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    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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