March 26, 2020 by DNRadmin

3/26/20

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We got this Hooligans. Stay connected via social media, post video and or pictures of you getting your sweat on and making those gains!

If there is anything Kody or Kyle can do to help please don’t hesitate to ask.

Freedom WOD Classes

Warm Up: 8 Mins
Plate warm up

Mobility:
Athlete choice

Home Strength:
3 x 12 w/neg and isometric holds
Bicep Curls
Super Set with:
8 Push Ups w/3 sec pause at the bottom of the push up (chest one inch off the ground)

Home WOD:
10,000/7,000 pounds
The goal is to lift 10,000/7,000 lbs, as fast as possible, but only using 5 reps at a time, of the following lifts.

5 Deadlift
5 Floor Press

*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000/7,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.

Men – 10,000 pounds
Ladies – 7,000 pounds

External Load Options:
Weighted backpack or duffle bag
Dumbbells single or double
KettleBells single or double
Barbells

Strength:
5 Min EMOM
Min 1: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 2: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4-5: 5 Muscle Ups or 8 C-2-B Pull Ups

Metcon: 18 Min Cap
10,000/7,000 pounds
The goal is to lift 10,000/7,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.

1 Deadlift
1 Floor Press

*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000/7,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
*You can only use one Barbell

Men – 10,000 pounds
Ladies – 7,000 pounds

Elite Competition Class

Optional Active Recovery
2 Rounds Not For time:
15 Burpees
10 Dumbbell Box Step Overs (50/35)
3 Minute Row
15 Burpees
10 Dumbbell Box Step Overs (50/35)
3 Minute Bike

STIMULUS
GENERAL
This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat
The row is designed to be completed at a light to moderate pace that you could sustain for a 5k row
Burpees are standard burpees requiring a full hip extension at the top
DB Box Step Over do not require full hip extension at the top
You’ll hold a dumbbell in each hand for the Box Step Overs
Choose a DB weight that allows you to do all 10 reps unbroken through each set
The bike is designed to be completed at a light to moderate pace

MOVEMENT PREP
WARMUP SET
5 Burpees
10 Calorie Row
5 DB Box Step Overs
10 Calorie Bike

Use workout weight for DB

Performance Power Training

Thursday, March 26th, 2020

Jet Fuel:
 
2x
12 (each) Inverted KB Piston Press https://youtu.be/aVy184Vy4n0 
-Tempo 3-0-3-0
20 Reverse Flyes (5 or 10lb plates NOT dbs)
-then
5 min running clock:
Assault bike 5 cals
10 seconds Handstand hold or wallwalk hold
Switch back n forth.

Major, Lift:
Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 10
3×10 @90% of 10rm

GainCity:
 
3xSuperset:
5 Weighted Pullups
Max Reps Dips

3×21’s
DB Skull Crusher
(7 reps start to mid range of motion, 7 reps mid to finish r.o.m., 7 reps full r.o.m.)

3×12 Tbar Rows https://youtu.be/jpfP2aaXO28 
-Video shows how to use a towel or strap if you dont have a tbar

Afterburner:
 
In 10 Minutes, complete:
100 Cal Assault Bike
100 Pushups
*Partition reps in any way, in any order
*10 min cap!
* this is extremely aggressive and almost no one will finish. If you think this is too much for anyone, make it 50 and 50

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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