May 6, 2019 by DNRadmin

5/6/19

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After a huge success with our most recent nutrition challenge, Coach Ana Maria Altares will be providing nutrition coaching. Message us or her directly to schedule your initial consultation and continue pursuing your personal goals!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
100 M Run (around the building, back door to front door)
8 Single Leg Broad Jump
8 Med Ball Cleans

Strength: 15 Mins
Loading Week
Front Squats
4×8 @ 65% + 5lbs

Metcon: 19 min
Cinco De BestMode

In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Snatch 155/115 Scaled 95/65
10 Ring Rows
15 Wall Balls 20/14

Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

Post Score on white board.

Elite Competition Class

From the 0:00 – 5:00 – Pausing Snatch Balance
3 Sets: 2 Pausing Snatch Balances
Pause for 2 seconds in the bottom of our squat.

From the 5:00 – 10:00 – Pausing High Hang Snatch
3 Sets: 2 Pausing High Hang Squat Snatches
Two pauses:
– 2s Pause in the Pockets (jumping position)
– 2s Pause in the Bottom (squat)

Conditioning
“Double Point”
For Time:
50 Double-Unders, 10 Squat Snatches
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches

Single bar, climbing in load.
Rx Female loading: 105-125-145-155-165
Rx Male loading: 155-185-205-225-245

Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Barbell Reverse Lunges
2 Sets of 14
Rest 2:00 between sets. Week 2 of 2 on this rep scheme. Aim to improve.

Odd-Object Conditioning
5 Rounds:
200 Meter Sandbag Run (50/35)
2 Rope Climbs (15′)

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks

Brother Bros Barbell Club 

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep

*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch

C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps

*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat

E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Training

Monday, May 6th 2019
Jet Fuel: 
1 min Burpees
Bandy Fun Time:
2x
20 Band Pull Aparts
20 Bandy Shoulder Press (10 each arm) *Stand in band with one foot. Use same side arm and press the band overhead
20 (each arm) bandy int/ext rotations *Attach lightweight band to the rig at shoulder height. Face the rig and hold band with arm bent 90 degrees, hand facing the rig and upper arm parallel with the ground. Rotate forearm up and down (internally and externally)
20 FacePulls

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs Bands
8×4 @60%
4×4 @65%
**3 Count Pause on Chest**

GainCity:
Single Arm DB Rows
5×20
Incline DB Rear delt kickouts **Support yourself facedown on an incline bench. With DBs, pull elbows up and back at near 90degrees, then kick DBs out until arms are straight. This will require lighter DBs than expected**
3×20
DB Curl and Press
3×12
DB Rolling Tricep Ext
3×12

After Burner: 
OTM: 10mins
5x
1 Devil Press+2 Push Press
**+5lbs from last week
**The movement is 1 devill press, and 2 push press. Complete that movement 5x every minute for 10 minutes. No alternating minutes**

 

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!

Still Have A Question?

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