April 8, 2020 by DNRadmin


Shivaun McArtor Support Your Local Box WOD #1 - CrossFit DNR Fort Collins (1)


Did you register for the CrossFit.com Support Your Local Box online competition? If you haven’t you should! This is one of the best ways to help bring CFDNR back together and an amazing way to show your support to CFDNR. Oh yeah did we mention its free? Not to mention if you did Mondays workout you already did one of the workouts.

Click the link to register.. COME ON DO IT!


Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
10 Up Right Rows
10 Banded “Y” or DB “Y”
10-20 M DB Overhead Walk

Mobility: 10 mins
Roll out quads, glutes, hamstrings ad calfs

Home Strength:
3×5 Complex: 20 Sec HandStand + 5 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
1 Pack, DB/KB Hang clean
400 M Run
2 Pack, DB/KB Hang clean
300 M Run
3 Pack, DB/KB Hang clean
200 M Run
4 Pack, DB/KB Hang clean
100 M Run
5 Pack, DB/KB Hang clean
50 M Run
6 Pack, DB/KB Hang clean
100 M Run
7 Pack, DB/KB Hang clean
200 M Run
8 Pack, DB/KB Hang clean
300 M Run
9 Pack, DB/KB Hang clean
400 M Run
10 Pack, DB/KB Hang clean

Clean SUB:
Backpack, duffle bag with as much weight as you feel comfortable.
DB or KB if you are working with a single bell perform the movement on each arm; e.g. 1 rep on the right 1 rep on the left

Run SUB/Scale:
Distance of Run can be modified to a single distance e.g. 100 m each round.
Run can be modified to a bike or row. (.7 bike = 400 m run) (500 m row = 400 m run)
The bike or row can also be modified to a single distance.

Press to Jerk
3×5 at 60, 65 & 70% of Strict press 1RM  This should not be for a max load.

3×3 at 80, 85 & 90%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

20 Min AMRAP
1 Hang clean (155/95)
400 M Run
2 Hang cleans
300 M Run
3 Hang cleans
200 M Run
4 Hang cleans
100 M Run
5 Hang cleans
50 M Run
6 Hang cleans
100 M Run
7 Hang cleans
200 M Run
8 Hang cleans
300 M Run
9 Hang cleans
400 M Run
10 Hang cleans

Elite Competition Class

Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)

Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch

Four rep complex
Pause for (1)s at knees and pockets on the Pausing Snatch Deadlift
Focus here is on bar positioning in relation to the body
A vertical bar path is the aim
We move the body around the bar, not the opposite
A “pull” finishes with a big shrug at the top, but long arms
Click Here for a Complex Demo

“Snake Bite”
21 Squat Snatches (115/85)
15 Bar Muscle-Ups
15 Squat Snatches (115/85)
12 Bar Muscle-Ups
9 Squat Snatches (115/85)
9 Bar Muscle-Ups

“Snake Bite” is a CompTrain Benchmark workout that we are modifying today
Squat Snatches descend 21-15-9, where Bar MU’s descend 15-12-9
We expect this workout to range from 7-12 minutes

Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Choose a Bar MU total that we feel confident we could complete in 1-2 sets on the first round
Within the workout, you should be able to complete both of these movements in smaller sets – not single repetitions

With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
Break up the round of 21 in a way that sets you up for a strong round of 1
With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently through this middle round is the most important part of the workout
Consider the potential rep schemes below for the snatches, as this is a major pacing effort to preserve our bar muscle-ups

Round of 21
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
Round of 15
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
Round of 9
3 Sets: 3’s
2 Sets: 5-4

Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows

Warmup Set 1
With Lighter Weight:
Squat Snatches
Chin Over Bar

Warmup Set 2
With Workout Weight:
Squat Snatches
Chest to Bar Pull-ups

Dumbbell Conditioning
2 Rounds:
15 Double Dumbbell Power Cleans
12 Double Dumbbell Push Jerks
9 Devil Presses

Round #1: 50’s/35’s
Round #2: 70’s/50’s

We’ll increase weight in the second round of this dumbbell triplet workout
The first round weight should be a moderate load that you could complete each movement unbroken if you were fresh
The second round weight shoulder be a heavier weight that you have to grind through 2-3 sets at each movement with
Choose your loading based on the most difficult movement for you, which will likely be the Devil’s Press
Your score is total time it takes to complete the 2 rounds

The dumbbells will make contact with the floor outside of the feet
Only one head of the dumbbell has to come in contact with the floor

The Devil’s Press is a combination of a dumbbell burpee and a double dumbbell snatch
There is no pause at the shoulders on the swing overhead
The bells will start between the legs in finish overhead in one motion
See below for a movement video

Devil’s Press: Video

Warmup Set 1
With 1st Round Weight:
5 Double Dumbbell Power Cleans
4 Double Dumbbell Push Jerks
3 Devil Presses

Warmup Set 2
With 2nd Round Weight:
4 Double Dumbbell Power Cleans
3 Double Dumbbell Push Jerks
2 Devil Presses

Body Armor (A)
3 Giant Sets:
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets

A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
Our focus in the first part of Body Armor is on our grip strength, posterior chain, and upper body pressing
Use one for the Romanian Deadlifts and one weight for the Dumbbell Bench Press across the 4 sets
Rest 2 minutes between sets

We’ll use a barbell for the Romanian Deadlifts
We’ll train our grip strength by gripping this barbell with a double overhead grip and without a hook grip
Choose a weight that is challenging, but one that allows you to complete each set unbroken
Click Here for a demo video

Body Armor (B)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes

In the second part of Body Armor, we’ll work through some high interference midline work
Try to move with a purpose through the 9-15-21
Rest as needed between after each set to maintain quality

Strict Toes to Bar: Video
GHD Sit-ups: Video
L-Sits: Video

Strict Toes to Bar
Reduce Reps
Feet as High as Possible
GHD Sit-ups
Weighted AbMat Sit-ups Video
Hanging L-Sit From Pull-up Bar
42 Seconds of Flutter Kicks Video

Brother Bros Barbell Club

Wednesday (Session Two)
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

Every minute, on the minute, for 5 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80% of 1-RM Power Snatch

Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 5 reps each leg

Build over the course of the 3 sets.

Three sets of:
Pullups x 6 reps
Rest 60 seconds

Performance Power Training

Wednesday, April 8th, 2020

Active Rest Day
10 calorie Assault bike



20 min AMRAP:
5 Pullups (strict)
6 Deadlift @1.5 BW
100ft Farmer Carry (70 each hand)

-Girth Differential
2x Max reps pushups


3x Max reps slingshot pushups
2x Max reps Supinated Drag rows (95/65) https://youtu.be/SUrcyZIGEqE Perform like the video, but supinate your grip (turn your palms up)
3x Max reps Supinated Drag rows (75/55)


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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?

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