May 8, 2020 by DNRadmin

5/8/20

Equipment Checkout 5_8_20 - CrossFit DNR Fort Collins jpg

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Hey Hooligans, I want to clarify the 3 classes / week statement. As a courtesy to everyone, we’ll be allowing athletes to PREREGISTER for up to 3 classes before the week starts, however, if there is a vacant spot in a class that works for you a few hours prior to the start time, then please feel free to register.   We are also going to be updating the schedule so that everyone has a fair chance to get more than 3 classes in each week. We’ll be reducing class times to 45 minutes and going to simplify strength while keeping all components of a normal class (post class stretching will be on your own time).

New schedule beginning Monday:

5:15-6:00 a.m 
6:00-6:45 a.m
6:45-7:30 a.m
7:30-8:15 a.m
11:45 a.m-12:30 p.m
12:30-1:15 p.m
3:15-4:00 p.m
4:00-4:45 p.m
4:45-5:30 p.m
5:30-6:15 p.m
6:15-7:00 p.m
7:00-8:00 p.m

We’ve also gotten approval to have our athletes workout outside, without masks as long as we respect social distancing. This means we’ll be adding in 4 “Open Gym” slots for each class that will be restricted to the back parking lot.    Please do not sign up for back to back classes to utilize normal class and open gym but if there is a vacant spot in open gym after you’ve finished your class then we’ll allow you to take an open gym spot as well.
For all athletes who will be checking out equipment we’re doing our best to make that process fair. With the new open gym classes being offered we’ll be checking out a lot of equipment but there will be very few rowers/bikes available. Please comment on the FB post or text Kyle your top 5 equipment items in order and we’ll do our best to check out at least 3 items. If a barbell is on your list then you’ll be allowed to check out clips and a single pair of plates as the same single item.
Machines will be done by drawing names and on a 2 week rental basis.
Please send us your list as soon as possible as we’re hoping to get equipment checked out Friday!

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
10 Deadlifts
10 Hang Power Cleans
10 Front Sq
then
90 Sec /side Samson Stretch

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean High Pull  +  Hang Power Clean + Front 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

Home WOD: 
800 M Run or 1.4 mile Bike or 1000 M Row
30 Single Arm Alternating Russian  Swings
400 M Run
20 Single Arm Alternating Russian  Swings
250 m Row
10 Single Arm Alternating Russian KB Swings

Modifications:
800 M Run: 1.4 mile Bike or 1000 M Row. This can also be reduced to a lesser distance 600, 500, or 400 (this run/walk should take no more than 4-4.5 mins)
30 Single arm Russian Swings, can be done with a KB/DB, a can of paint or a bucket with secured weight (Sand or Gravel) or a backpack. Other modifications can be a two handed swing in light of a single arm. (working time for this station No more than 2-3 mins)
400 M Run:  .7 Bike or 500 M Row. Again this can be reduced to a lesser distance (working time 2-2.5 mins)
20 Swings: Same modifications given for the set of 30. (Workin time 1-2 mins)
200 M Run: .3 Bike or 250 Row. (Working time 1 min – 90 sec)
10 Swings: (Working Time 30-60 sec)

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*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 Front 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
1000 M Row
30 Single Arm Alternating Russian KB Swings 53/35
500 M Row
20 Single Arm Alternating Russian KB Swings 53/35
250 m Row
10 Single Arm Alternating Russian KB Swings 53/35

Elite Competition Class

Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat

Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat

“Bubbles”
For Time:
1 Burpee Box Jump Over (30″/24″)
25 Double Unders
2 Burpee Box Jump Overs (30″/24″)
25 Double Unders
3 Burpee Box Jump Overs (30″/24″)
25 Double Unders

10 Burpee Box Jump Overs (30″/24″)
25 Double Unders

Odd-Object
3 Rounds Not For Time:
100′ Yoke Carry (Moderate Weight)
35 GHD Sit-ups
50′ Single Dumbbell Bear Crawl Push (70/50)

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
200m Double Dumbbell Farmers Carry

Rest 2 Minutes Between Sets

Brother Bros Barbell Club

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

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
BTN Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 85-93%

C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

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

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

E.
In 10 minutes, build to a 10-RM Bench Press

Performance Power Training

Friday, May 8th, 2020

Jet Fuel:
400m Run
Barbell warmup:
3x
5 Deadlifts
5 high pulls
5 Front Squats
5 Push Press
5 Back Squats
-then
Mash lower body

Major, Lift:
Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 10 min EMOM:
3 Speedy Squats @50%
1 Speedy Deadlift @65%
*in the same minute

GainCity:

3x
100m Hip Circle Sled Drag Farmer Carry https://youtu.be/KMqztRQ1bHs 
*Drag a sled while wearing a hip circle and carrying heavy db’s
*This is easiest performed by wearing a belt and attaching the sled straps to the belt
3×20
Reverse hypers
GHD Situps

Afterburner:

10 min EMOM:
First minute:
250m Row
Second minute:
5 burpee over rower
3 Power Clean @bodyweight
**Last week becomes an emom this week. Gotta push that row and stay fast on the burpees!

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. 

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