May 4, 2020 by DNRadmin

5/4/20

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Happy Star Wars Day!

ZoomWOD

CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: ZoomFit 6:45 am
Time: This is a recurring meeting
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ZoomWOD 6:45AM
Meeting ID: 970 7384 1222
Password: 109941
Meeting ID: 970 7384 1222
Password: 109941
Find your local number: https://zoom.us/u/aclAWf70DR

CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: ZoomFit 12:00 pm
Time: This is a recurring meeting Meet anytime
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ZoomWOD 12:00pm

Meeting ID: 997 7908 7069
Password: 283365
Meeting ID: 997 7908 7069
Password: 283365
Find your local number: https://zoom.us/u/aeFCajUQyV

CrossFit DNR is inviting you to a scheduled Zoom meeting.
Topic: ZoomFit 6:20 pm
Time: This is a recurring meeting Meet anytime
Join Zoom Meeting

ZoomWOD 6:20pm

Meeting ID: 961 3772 5609
Password: 813026
Meeting ID: 961 3772 5609
Password: 813026
Find your local number: https://zoom.us/u/aepkopwmEn

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
20o M Run or 250 Row
5 Hang Power Snatch
4 Sit Ups
20 Double Unders

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: 12 min Cap 
May The 4th Be With You
4 Rounds
10 Anchor Point T2B-3PO
20 Alternating Single Hand Solo DB/KB Snatch
30 Jabba The Double Hunders

“Do Or Do Not, There Is No Try.” – Yoda

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

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 70%
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”
May The 4th Be With You
4 Rounds
10 T2B-3PO
20 Alternating Single Hand Solo DB/KB Snatch
30 Jabba The Double Hunders

“Do Or Do Not, There Is No Try.” – Yoda

Elite Competition Class

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex

“Workaholic”
3 Rounds:
30/20 Calorie Row
21 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
15 Devil’s Presses (50’s/35’s)
21 Double Dumbbell Thrusters (50’s/35’s)

Odd-Object Conditioning (A)
3 Pegboard Climbs
6 D-Ball Cleans
9 D-Ball Squats
2 Pegboard Climbs
4 D-Ball Cleans
6 D-Ball Squats
1 Pegboard Climb
2 D-Ball Cleans
3 D-Ball Squats

Odd-Object Conditioning (B)
On the 6:00 x 3 Sets:
21/15 Calorie Ski Erg
12 Box Step-Overs (80’s/55’s) (24″/20″)
21/15 Calorie Echo Bike

Brother Bros Barbell Club

Monday (Session One)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep

Do not go heavier than 60% of your 1-RM Power Clean. This is just a warm-up.

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

*Set 1 = @ 75% of 1-RM Clean
*Set 2 = @ 80% of 1-RM Clean
*Sets 3-4 = @ 85% of 1-RM Clean
*Sets 5-6 = @ 90% of 1-RM Clean

C.
Every 2 minutes, for 10 minutes (5 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep

*Set 1 = @ 75% of 1-RM Split Jerk
*Set 2 = @ 80% of 1-RM Split Jerk
*Set 3 = @ 85% of 1-RM Split Jerk
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Split Jerk

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

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

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Pull-Ups with a 4 second upward phase x 6 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

Monday, May 4th, 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 @45% -First 2 reps 3 count lower, last 2 reps, fast
5×4 @55% -First 2 reps 3 count lower, last 2 reps, fast
5×2 @65% -First rep 3 count lower, last rep, fast
-then
Shoulder Press
3×5
*same as last week

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
Pullups
*5 Power Snatch and 15 Situps after every set of Pullups
*Pullups are strict
*Pullups ans snatch change places this week and situps are thrown in the mix

    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/

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    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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