May 14, 2020 by DNRadmin


Triple Threat Heavy Jerks - CrossFit DNR Fort Collins


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 

3×12 Giant Set
BB Drag Rows  –
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
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2. Shoulder to Floor: 1 Minute Each Side
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3. Wrist Stretches: 1 Minute
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Lower Body

1. Couch Stretch: 2 Minutes Each Side
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2. Pigeon Pose: 2 Minutes Each Side
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3. Butterfly: 90 Seconds
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4. Pike: 1 Minute
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5. Straddle: 1 Minute
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6. Kneeling Split: 1 Minute
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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
:20 Handstand
8 Lateral raise, front raise, rear delt fly
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
3×6 @90% of 6rm
**Compare to max 8 April 16th

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
12 dB Curls AHAP
12 DB Skull Crusher AHAP
12 DB Lateral Raises

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.


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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