May 6, 2020 by DNRadmin

5/6/20

lululemon Move & Stay Connected Strava Challege Virtual Workout Live On Instagram - CrossFit DNR Fort Collins

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Join us live on CrossFit DNR’s Instagram, Wednesday for the finial week of the lululemon Move & Stay Connected Strava Challenge.

30 minutes of sweat and fun with us this Wednesday!

 #thesweatlife #lululemonambassadors

Freedom WOD Classes

Warm Up: 10 mins
Wall to Wall
High Knees
Stutter Step High Knees
Butt Kicks
Stutter Step Butt Kicks
Single Leg Broad Jumps Into Squat
Inch Worms w/push up
5 Spealler Rolls

Home Strength:
4 Rounds
20 Reverse Crunch
20 Slow Mountain Climbers
20 Straight Leg Hip Lift
20 Sec Rest

Home WOD:
“Body weight Fight Gone Bad”
3 Rounds
1 minute at each station
Box Jumps 24/20
Push Ups
Squats
Sit ups
Burpees
1 Min Rest

Strength: 
4 Rounds
20 Reverse Crunch
20 Slow Mountain Climbers
20 Straight Leg Hip Lift
20 Sec Rest

Metcon:
“Body weight Fight Gone Bad”
3 Rounds
1 minute at each station
Box Jumps 24/20
Push Ups
Squats
Sit ups
Burpees
1 Min Rest

Elite Competition Class

“Macho Taco”
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man” (70’s/50’s)

Rest 1 Minute Between Rounds

Gymnastic Skills
4 Rounds Not For Time:
3 Minute Light Bike
20 Alternating Pistols
1 L-Sit Legless Rope Climb

Odd-Object
3 Rounds:
100 Meter Sled Drag
25 Double Kettlebell Russian Swings
100 Meter Sled Push

Rest as Needed Between Rounds

Brother Bros Barbell Club

Wednesday (Session Two)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

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

A.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Muscle Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep

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

C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets

D,
Every 2 minutes, for 8 minutes (4 sets):
Clean High Pull x 4 reps @ 100% of your 1-RM Clean

E.
Three sets of:
Hanging Leg Raises x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds

Performance Power Training

Wednesday, May 6th, 2020

Active Rest Day

30 MIn clock:
3x
Run 5 mins
Bike 5 mins

-OR-

HUMPDAY PUMPDAY!!

EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for at least 10ish minutes, not more than 20 mins.
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Have them hold a handstand instead, to preserve the heavy weight on the squat**

-then

Girth Differential:

3x
12 BB Drag Rows AHAP –https://youtu.be/SUrcyZIGEqE12 DB Reverse Flyes
25 Banded Face pulls
3x
15 DB Alternating Curls
15 DB Skull Crushers

    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/

    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?

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