May 14, 2020 by DNRadmin

5/14/20

Triple Threat Heavy Jerks - CrossFit DNR Fort Collins

Share

Freedom WOD Classes

Warm Up: 8 Mins
Wall-2-Wall Samson Stretch
10 Russian KB Swings
Wall-2-Wall Floor Sweepers
10 Russian KB Swings
Wall-2-Wall Inch Worms

Home Strength:
3×12 Giant Set
12 Bent Over Rows /side
12 Up Right Rows
25 Band or Towel Row

Home WOD: 18 Min Cap
3 Rounds
100m Right Arm  Farmer Carry 
100m Left Arm  Farmer Carry
20 Alternating Single Arm Russian  Swings  
15 Right Arm Floor Press
15 Left Arm Floor Press 

Strength:
3×12 Giant Set
BB Drag Rows  –https://youtu.be/SUrcyZIGEqE
DB Up Right Rows
Banded Lat Press Downs

Metcon: 18 Min Cap
3 Rounds
100m Right Arm KB/DB Farmer Carry 
100m Left Arm KB Farmer Carry
20 Alternating Single Arm Russian KB Swings 53/35
15 Right Arm KB Floor Press 53/35
15 Left Arm KB Floor Press 53/35

Elite Competition Class

Optional Active Recovery
Upper Body

1. Puppy Pose: 1 Minute
Click Here

2. Shoulder to Floor: 1 Minute Each Side
Click Here

3. Wrist Stretches: 1 Minute
Click Here

Lower Body

1. Couch Stretch: 2 Minutes Each Side
Click Here

2. Pigeon Pose: 2 Minutes Each Side
Click Here

3. Butterfly: 90 Seconds
Click Here

4. Pike: 1 Minute
Click Here

5. Straddle: 1 Minute
Click Here

6. Kneeling Split: 1 Minute
Click Here

Performance Power Training

Thursday, May 14th, 2020

Jet Fuel:
Jump Rope For 1 minute
Arm Swings/Circles
2x Hang from pullup bar with chinnup grip for 30 seconds
3x
:20 Handstand
8 Lateral raise, front raise, rear delt fly
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 6
-then
3×6 @90% of 6rm
**Compare to max 8 April 16th

GainCity:
3xMax reps pullups (strict)
*Scale to get 10ish first try. Bands ok. Negative with slow lower, better.
3x50m KB Overhead Carry AHAP
*KB in each hand, locked out overhead
3xSuperset
12 dB Curls AHAP
12 DB Skull Crusher AHAP
12 DB Lateral Raises

Afterburner:
10 min EMOM:
10 Pullups (kip ok)
20 Cal Bike
*Alternate minutes. First minute pullups, 2nd minute, bike. 20 cal bike is nasty. Almost no one will be able to hold this number. Scale as needed to get 30 seconds rest before the next minute.

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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!