March 18, 2020 by DNRadmin

3/18/20

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The live wod feed will be at 9:00am on FB. For those that don’t have FB we will also be posting the wod video on our Youtube channel once we have created the video.

We are going to let athletes check equipment out starting today 3/18. Kody will be at the gym ready to check equipment out starting at 7:30am – 8:30am. Then again from 5:00pm to 6:00pm.

The equipment that you will be able to check out is:
Boxes (please keep them from getting wet)
Wallballs (do not use these as slam balls)
KettleBells
Dumbells
Slam Balls
Abmats
Jump Ropes
Bands

Please treat this equipment as if its Kody’s. Yes I said that correct you know how I expect the equipment to be treated and there is no exceptions to my rules.

We are going to limit how much a single person can check out, to keep it far for everyone.

Also, the equipment you check out today will be do back to the gym by Wednesday the 25th. You will be allowed to check something else out but this way everyone gets a chance to work with the different peaces of equipment.

“Mother Nature is a serial killer. No one’s better. Or more creative. Like all serial killers, she can’t help the urge to want to get caught. What good are all those brilliant crimes if no one takes the credit? So she leaves crumbs. Now the hard part, why you spend a decade in school, is seeing the crumbs. But the clue’s there. Sometimes the thing you thought was the most brutal aspect of the virus, turns out to be the chink in its armor. And she loves disguising her weaknesses as strengths. She’s a bitch.” – Doctor Andrew Fassbach, World War Z

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
10 Meter Bear Crawl
5 Pack, Bar or DB Push Press
5 /side Single Leg Jumps Squat

Mobility: 10 mins
90 Sec/side Shoulder Stretch

Home Strength:
3×5 Complex: 20 Sec HandStand + 2 Kipping HSPU
If you are still getting comfortable upside down or you’re a beginners, then work on either headstands or hand stand holds for 3 sets of max hold.

Home WOD:
20 Min AMRAP
30 Double Unders or 30 Single Unders
20 Pack Push Press
10 Pack Russian Swings

If you don’t have a jump rope find a step/stair and perform 15 step/stair jumps.
Pack Push Press is performed  just like a bar push press.
Pack Russian Swings are performed just like a KBS.
This is a 20 min AMRAP so be carful about how much weight you choose, cause your shoulders are going to get warm fast!. The goal/stimulus of todays workout is a round every 2:00 mins or better.

Strength: If you have Barbells or DB work the normal strength even if its lighter weight
8 mins
3×5  Push Jerk in Split 60, 65 & 70% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.com/exercise/406/Push-Jerk-In-Split/

8 mins
3×3 Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position

Metcon: 20 Min Cap
20 Min AMRAP
30 Double Unders or 30 Single Unders
20 Push Press 55/35
10 Russian KBS 53/35

Elite Competition Class

Gymnastic Conditioning
3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

3 Pegboard Ascents

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

STIMULUS
GENERAL
This gymnastic skill piece is not for time
Rest as long as you need to between sets to complete the 6 reps on the rings unbroken
Complete 3 pegboard climbs following the first 3 unbroken complexes
See below for pegboard subs

SUBS
Pegboard Climbs
3 Legless Rope Climbs
6 Rope Climbs

“Beast Builder”
On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Repeat From Last Week

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

STIMULUS
Today’s Beast Builder is a repeat from last week
The goal is to slightly increase your score
See Demo Video Further Down the Page
Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
These 9 reps are designed to be completed unbroken each round
Rounds start every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go
Record all 5 weights used for these rounds

MOVEMENT VIDEOS
Big Squat Clean Complex: Video
MOVEMENT PREP
WARMUP SETS
Perform Full Complex with Empty Bar
Perform Full Complex with Light Weight

Midline
Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

STIMULUS
GENERAL
We’ll work through 3 midline movements in this high interference piece
The workout is not for time, but try to push yourself through larger sets while maintaining quality and controlled movement
See below for movement demos

MOVEMENT VIDEOS
Rower Pike-ups: Video
V-Ups: Video
GHD Sit-ups: Video

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.
Every 2 minutes, for 12 minutes (6 sets):
(Slow Pull Clean + Jerk) x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 1 jerk)

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch

D.
In 15 minutes, establish a 3-RM Deadlift

E.
Three sets of:
Pullups x 8 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, March 18th, 2020
Active Rest Day
5k Row.
*Every 500m, run 200m and perform 20 Situps
*35minute cap

-OR-

HUMPDAY PUMPDAY!!
7 Rounds, OTM, one minute stations:
Max Bench Press @bw
Max Chin-ups
Max Cal Assault Bike
Rest
*Spend 1 min at each movement and alternate through in order for 7 rounds each. Yes it’s a strict chin-up. Remember, chin-up is palms facing up (supine) grip. This will take 27mins.

-then

Girth Differential:
50 Bandy Curls
50 Bandy Pushdowns

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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