March 17, 2019 by thao

3/18/19

Share

Image may contain: 1 person, smiling, sitting, basketball court and indoor

The Post Nutrition Challenge Workout is today! If you are a part of the challenge, please use the same modifications as the first workout on 2/4 as we will be using times as the solo indicator for improvement even though we know many of you are able to do harder variations than previously! Please write your results on the other olympic lifting white board. Also, remember to email Kyle@crossfitdnr.com with your pre and post InBody scan results!

Freedom WOD Classes

Warm Up: 8 Mins
3 Inchworms
8/leg Lunges
8 DL
8 Hang Cleans
8 Thrusters
Then: 1 Min / Side Samson Stretch

Strength: 12 Mins
2×10 DL Warm Up Sets Then:
Every Other Min for 3 Rounds
10 Unbroken DL (65%)

Performance Test Metcon: 25 Min Cap
400 M Run
20 Thrusters (95/65)
20 Pull Ups
25 Wallballs
25 Hang Power Cleans (95/65)
50 Sit Ups
25 Hang Power Cleans (95/65)
25 Wallballs
20 Pull Ups
20 Thrusters (95/65)
400 M Run – out the door by 23:00
*Anyone participating in the nutrition challenge needs to record time or reps & modifications on East olympic whiteboard.

Elite Competition Class

Gymnastic Conditioning
Ascending Ladder for 7:00:
1 Ring MU, 3/2 Calorie Assault Bike
2 Ring MU, 6/4 Calorie Assault Bike
3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. This is a repeat from February 11 of this year.

Snatch Primer #1
5-4-3-2-1: Snatch Balance
Rest as needed between sets.

Snatch Primer #2
“On the 1:30” x 4 Sets:
2 High Hang Pausing Squat Snatches
Pause in the pockets, and catch position, for two seconds at each.

Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Not on the clock:
3 Singles, between 85%

Conditioning
“High Ball”
3 Rounds:
100 Double-Unders
50′ Handstand Walk
5 Rope Climbs (15′)
10 Power Snatches (155/105)

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70-75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat

E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Train

Monday, March 18th, 2019
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 @60%
Floor Press
4×4 *Heavy
*Use the same weight across all sets. Heavy does not mean max. No risk of failure.

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+

Tricep PushdownsXJacked

After Burner:
4x
:30 Chinnups
:30 rest
:30 Burpees
:30 rest

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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!