April 27, 2020 by DNRadmin

4/27/20

Equipment Return Day - CrossFit DNR Fort Collins

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Please note: starting on Thursday – Saturday we are having all athletes that checked equipment out, return said equipment.

Use MindBodyOnline to schedule a time to return your equipment 

We will recheck the equipment back out once we inventory and clean then equipment then set up the working spaces for the regular classes that are to start on May 4th. This will allow us to make sure we have the appropriate amount of equipment to run regular classes. The remaining equipment will then be available for check out once again. 

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
20 Sec High Knees
20 Sec Butt Kicks
5 Hang Power Snatch
4 Squat Jumps
3 Burpees
Then:
90 Sec /side Samson Stretch

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch High Pull  +  Hang Power Snatch + Over Head Squat = 1 rep

*Set 1 = 2 reps
*Set 2 = 2 reps
*Set 3 = 2 reps
*Set 4 = 1 rep
*Set 5 = 1 rep
*Set 6 = 2 reps

8 Mins
Tempo Back Squat 2-0-J-0
3×5 at
60 sec rest between sets

  • 2-0-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (J) is the concentric, or lifting, component. (J=Jump Up)
  • Finally, the fourth number (0) denotes any pause at the top.

Home WOD: 15 min Cap 
“Snatch-Squatch”
10-8-6 Right Arm DB Power Snatch
20-16-12 Burpee
10-8-6 Left Arm DB Power Snatch
60-48-36 Double Unders or 2:1 Singles

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Squat Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

  • 2-0-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (X) is the concentric, or lifting, component. (X=Explode Up)
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 15 Min Cap
“Snatch-Squatch”
10-8-6 Hang Power Snatch 135/95
20-16-12 Burpee
60-48-36 Double Unders or 2:1 Singles

Elite Competition Class

Snatch Technique A (On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

Snatch Drop (4:00 – 8:00):
4 Sets of 4

Snatch Balance (8:00 – 12:00):
5 Sets of 3

Snatch Technique B (On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

Set 1: 55%
Set 2: 65%
Sets 3-5: 70%

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

Use 69% of Your 1RM Front Squat For All Reps

“Escape from Wonderland”
2 Rounds For Time:
150 Double Unders
50 Thrusters (45/35)
35/25 Calorie Row

Rest 2 Minutes After Final Round

For Time:
20 Sandbag Cleans (200/150)

Brother Bros Barbell Club

Monday (Session One)
Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Clean Pull + Clean with a 2 second pause at knee) x 1 rep

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

C.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk x 1 rep

*Set 1 = @ 75% of 1-RM Split Jerk
*Set 2 = @ 80% of 1-RM Split Jerk
*Sets 3-5 = @ 85% of 1-RM Split Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Training

Monday, 27th, 2020

Jet Fuel:
3x
10 cal bike
10 Pushups
20 band pull aparts https://youtu.be/4lGB6YWuwlA 
-then
4mins:
:10 work, :20 rest
Plyometric Pushups
https://youtu.be/2AuSChp0o_g 

Major, Lift:
Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench
5×4 @40% -First 2 reps 3 count lower, last 2 reps, fast
5×4 @50% -First 2 reps 3 count lower, last 2 reps, fast
5×2 @60% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3×5

GainCity:
3xSuperset:
12 T-Bar rows AHAP https://youtu.be/jpfP2aaXO28 (use a towel or straps if you dont have a tbar handle)
20 (each) SIngle arm DB row
3xSuperset: https://youtu.be/8oP_kVH5XeQ 
10 DB Front Raise
10 DB Lat Raise
Max reps DB Shoulder press
3xSuperset:
15 BB Curls
30 Banded pushdowns https://youtu.be/llCOtaJIzNw 
**In any superset, perform all the exercises in succession without rest. Once a complete set is finished, rest as needed before starting another set.

After Burner:

For Time:
10-8-6-4-2
Power Snatch
*5 Pullups or Max reps pullups in one set (whichever is higher) and 15 Situps after every set of snatches
*Pullups are strict
*Power snatch weight should be light enough to finish 10 reps in a row.

    ONE WEEK FREE TRIAL

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    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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