May 12, 2020 by DNRadmin

5/12/20

Marc Small Hero WOD - CrossFit DNR Fort Collins

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U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.

 

Freedom WOD Classes

Warm Up:
Use the opening row or run as your warm up

Home Strength:
NOPE👇

Home WOD: 40 min Cap
“Small”
Three rounds for time of:
Run 800 meters
50 Burpees
50 Box jumps
Run 800 meters

Modifications:
Reduce Rounds or Reps as needed.
Reduce the run distance (the first 800m run can be a 1000 m row which is RX)
Run can be modified to Row or Bike
Burpee with or without push up
Box Jump or step ups

Strength:
NOPE👇

Metcon: 40 min Cap
“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24/20
Run 800 meters

Elite Competition Class

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)

“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Aerobic Threshold Intervals
On the 0: 27/21 Calorie Assault Bike
On the 3: 21/15 Calorie Assault Bike
On the 5: 15/9 Calorie Assault Bike

On the 7: 27/21 Calorie Assault Bike
On the 10: 21/15 Calorie Assault Bike
On the 12: 15/9 Calorie Assault Bike

On the 14: 27/21 Calorie Assault Bike
On the 17: 21/15 Calorie Assault Bike
On the 19: 15/9 Calorie Assault Bike

Odd-Object Conditioning
4 Giant Sets:
30′ Hand Over Hand Rope Pull
21 GHD Sit-ups
30′ Hand Over Hand Rope Pull

Rest 2 Minutes Between Sets

Performance Power Training

Tuesday, May, 12th, 2020

Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.

Jet Fuel: Afterburner is part of Jet Fuel Today
400m Run
Samson Stretch https://youtu.be/Qep84uTfiYI
Spiderman+Reach https://youtu.be/_SHyatulWbc
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then

AFTERBURNER:
10x
4 max extension box jumps https://youtu.be/erZvH4JKJnY
1 box jump over
2 hurdles (use hurdles if you have them or benches or cones)
20yd Sprint
*Rest is walk back time

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift
Max 2
1xAMAP @70%
**Compare to max 3, April 14th**
**Notes on today’s lift: Since sprints take place first today, your deadlift numbers will be compromised. Understand this is ok, and progress is still being made. I recommend trying to achieve a weight within 5%-10% of your max 3 from April 14th. If that feels good, then give one more bigger attempt**

GainCity:
3×15 Bandy https://youtu.be/Ght6L8wAVVg
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension

Afterburner:
*First

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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