March 27, 2020 by DNRadmin

3/27/20

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Wrapping up the second week of our quarantine programming and so far everyone is doing and amazing job. Not only are you all kicking ass and making gains but more importantly you are staying connected!

This Weeks COVID At Home WOD Killa Of The Week goes to Matt Karn for his creative box jumps via the “Air Conditioner Box Jumps” and his ninja soft landings!

Let’s see who take home the win next week!

Without action, the best intentions in the world are nothing more than that: intentions.”

― Jordan Belfort, Wolf Of Wall Street

Freedom WOD Classes

Warm Up: 5 mins
Walking Samson Stretch or 1:00 per side
5 Brupee
2 rounds W/unloaded bar
5 Clean high pulls
5 Power Clean
5 Front Squats
5 Strict Press

Home WOD: 75 min cap
“The Ben Bergeron 100”
100 Rounds For Time of:
1 Strict HSPU
2 Squat Cleans
3 Burpees

Modify as needed. 100 Rounds is a lot so make sure you modify rounds and movements to make this do able and appropriate for YOU! Set short term goals. The goal should not be speed, or 100 rounds merely to keep moving at a steady pace.

Subs:
Strict HSPU
Kipping HSPU
Box HSPU from toes or knees
Pyramid HSPU
Barbell, DB or KB Strict Press

Squat Clean
Reduce weight

Power Clean + Front Squat
Power Clean w/no squat
DB or KB Sq Clean
DB or KB Power Clean
If you are using a single DB or KB make sure you alternate 1 on the right, 1 on the left = 2 reps

Strength:
3 Position Clean (Squat Clean + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

8 Mins
Tempo Front Squat 3-0-1-0
3×5 at 70%
60 sec rest between sets

  • 3-0-1-0
  • The first number (3) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (1) is the concentric, or lifting, component.
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 
“The Ben Bergeron 100”
100 Rounds For Time of:
1 Strict HSPU
2 Squat Cleans 135/95
3 Burpees

or

100 Rounds For Time of:
1 Strict Deficit HSPU 6/4″
2 Squat Cleans 155/105
3 Burpees

Elite Competition Class

Front Squat
On the 2:00 x 7 Sets

Set #1 (On the 0:00) – 3 Reps @ 80%
Set #2 (On the 2:00) – 1 Rep @ 90%
Set #3 (On the 4:00) – 3 Reps @ 80%
Set #4 (On the 6:00) – 1 Rep @ 93%
Set #5 (On the 8:00) – 3 Reps @ 80%
Set #6 (On the 10:00) – 1 Rep @ 96%
Set #7 (On the 12:00) – 12 Reps @ 70%

*Percentages based on 1RM Front Squat

STIMULUS
Entering the 6th iteration of these Front Squat Waves
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (90-96%)
We’ll finish out the session with a 12-rep drop set at 70%
Sets begin every 2 minutes (0:00 – 2:00 – 4:00 – 6:00 – 8:00 – 10:00 – 12:00)
These percentages based on your 1RM Front Squat

MOVEMENT PREP
WARMUP SETS
Take 4-6 Sets of 3 to Build to Opening 80%

Body Armor
3 Giant Sets:
10 Supinated Grip Ring Rows
20 DB Suitcase Elevated Split Squats (10/leg)
:30s Banded Glute Bridge Hold

STIMULUS
GENERAL
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Upper body and midline focus on today’s Body Armor

MOVEMENTS
SUPINATED GRIP RING ROWS
Ring row with palms facing ceiling throughout
Supinating here puts us into a strong externally rotated position at shoulders
Focus on lats squeezed down and back
Elevate feet only if needed

DUMBBELL SUITCASE ELEVATED SPLIT SQUATS
Adds a deficit to the traditional split squat
Dumbbells held at the hang position
Move in slowly to assess range of motion with light loads first (free to build)

BANDED GLUTE BRIDGE HOLD
Top of range of motion
Squeeze glutes as hard as we can

MOVEMENT VIDEOS
Supinated Grip Ring Row: Video
Dumbbell Suitcase Elevated Split Squats: Video
Banded Glute Bridge Hold: Video

SUBS
RING ROWS
Reduce Reps
Supindated Strict Pull-Ups (if rings unavailable)
DUMBBELL SUITCASE ELEVATED SPLIT SQUAT
No deficit
Hold any weight across chest (if DB’s unavailable)
BANDED GLUTE BRIDGE HOLD
Light load placed across waist (if band unavailable)
No load

"T-Mobile"
5 Rounds:
5 Chest to Bar Pull-ups
5 Toes to Bar
5 Bar Muscle-ups
10 Overhead Squats (135/95)
15 Deadlifts (135/95)

STIMULUS
GENERAL
In this 5 round workout, we'll work through 5 movements: three gymnastics and two barbell
Let's choose weights and variations that allow you to complete the 5 rounds in 15 minutes or less (3 minute rounds)

GYMNASTICS
You do not need to complete the 15 reps straight, you can break these up as you see fit
Pick a number or variation that allows you to complete the chest to bar pull-ups and toes to bar unbroken throughout
For the bar muscle-ups, we're looking at a number or variation that allows for 1-2 sets within the workout

BARBELL MOVEMENTS
Choose your one barbell weight based of the more challenging of the two movements: the overhead squat
This should be a light-moderate weight that you'll be able to complete the 10 reps in 1-2 sets throughout
The deadlift bar is designed to be incredibly light, but you may break it up quite a bit based on strategy

STRATEGY
CHEST TO BAR PULL-UPS
Try to workout through unbroken sets at the first two gymnastics movements if possible
If you find yourself having to take longer breaks, cut this into two quick sets of 3-2

BAR MUSCLE-UPS
Break-up strategy here will be very person specific, but let's pick an option from the beginning that you see yourself being able to maintain for 5 rounds
There is no number too small here, just find a way to keep moving in the right direction
Here are some options:
1 Set: 5
2 Sets: 3-2
3 Sets: 2-2-1
4 Sets: 2-1-1-1
5 Sets: Singles

OVERHEAD SQUATS
Let's try to work through unbroken sets of overhead squats today if possible
It's better to take a longer rest before getting the bar up than it is to break in the middle of the set
The nature of this movement means we have to perform another snatch to get the bar overhead if we break
The deadlift is a much easier place to break

DEADLIFTS
With the bar coming back down to the ground on each rep, break-up the deadlifts as much as you need to
Think of these very light 15 reps as a ""moving rest"" before returning to the more challenging movements
Slowing down here can better enable you to work through large sets on the gymnastics and overhead squats
Consider the following options:
1 Set: 15
2 Sets: 8-7 or 10-5
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3

SUBS
CHEST TO BAR PULL-UPS
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups

TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow / Chest / Waist

BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box)

MOVEMENT PREP
WARMUP SET
With Workout Weight:
2 Chest to Bar Pull-ups
2 Toes to Bar
2 Bar Muscle-ups
4 Overhead Squats
8 Deadlifts

Aerobic Capacity
On the 5:00 x 5 Rounds:
800m Bike Erg
400m Run

STIMULUS
GENERAL
5 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, and 20:00
Aim is to push our paces here, given work rest, but to be consistent across all
On both movements, envision a 5:00 time trial as a pace to hold
Record all five times to gauge pacing

SUBS
BOTH MOVEMENTS
Row – 500/400m
Assault Bike – 25/18 Calories
Ski Erg – 25/18 Calories
Air Runner/Trueform – 300m Run

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Slow Pull Muscle Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep @ 80-85% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Sets 4-5 = @ 90%

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds

Performance Power Train

Friday, March 27th, 2020

Jet Fuel: 400m Run
3x
10 Low Box Jumps
10 each Walking Lunges
2minute squat hold – “Garland Pose” (yoga squat) https://youtu.be/IXpJEqssze8
-Video goes really in depth. Just use it as a guide to get the idea.
-Mash lower body. Pay attention to low back

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Deadlift/Speed Squat
Speed Deadlift:
10×1 @50%
5×1 @55%
Speed Squats:
7×2 @60%

GainCity:
3x
Hip Circle Party
12 each Single arm KB suitcase deads https://youtu.be/HwryrdCtrIM

Tabata Russian Twists

Afterburner:
5min AMRAP:
5 Front Squat 135/95
5 Bar over burpees
*Scale up or down to a weight that can be moved quickly without break for 5 mins

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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