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/

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