April 17, 2019 by DNRadmin

4/17/19

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Congrats to Cassandra and Annie for taking 2nd place this past weekend at Battle Of The Boxes!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
10 Double Under or attempt
10 Push Press
20 Banded Pull Aparts
5 Inch Worms
30 Sec Hollow Hold

Mobility: 8 mins
2 min /side Couch Stretch
90 sec /side KB Hip Flexor smash

Strength: 15 Mins
Progressive Over Loading 
Push Press
6×6 @ 75% of Strict Press

Metcon : 12 Min Cap
4 Rounds
25 Sit Ups
50 Double Unders 2:1 singles
15 Russian KB Swings 53/35

Elite Competition Class

Tempo Front Squat
6 sets of 1 Rep
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel

Aim to beat last week.

Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a “heavy” set.

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

Conditioning
“Doorbell”
3 Rounds:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (30″/24″)
…Directly into…
3 Rounds:
12 Dumbbell Deadlifts
9 Dumbbell Front Squats
6 Dumbbell Push Jerks

Rx Dumbells – 80’s/55’s

Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

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 4 minutes (4 sets):
Tall Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk

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

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 4 second lowering phase x 3 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%

E.
Three sets of:
Pullups x 10 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Performance Power Training

Wednesday, April 17th, 2019
Active Rest Day
20 mins running Clock:
400m Run
20 Situps
-OR-
HUMPDAY PUMPDAY!!
12-10-8-6-4-2
Hang Clean @BW
200m Odd object carry between each round (sandbag, multiple med balls, NO farmer carries. If DB’s or kb’s are used they must be held on the front of the body)
**This week courtesy of HybridAthletics StrongmanWOD**

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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