June 19, 2020 by DNRadmin

6/19/2020

#stayformay CrossFit DNR Fort Collins CO

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By now you’ve all probably heard, but if not go check out the “CrossFit DNR” FB Group to find a gift from some of our favorite apparel companies, O2, Born Primitive, Puori, and Bear KompleX!

Freedom WOD Classes

Warm Up: 6 Mins
5 Inchworms
10 Burpees
10 Barbell Goodmornings
10 Strict Press
10 Deadlifts
10 MB Cleans

Strength: 13 Mins
Deadlifts (55%)
4 x 8 on the 2:00

Mobility: 5 Mins
Hamstring Smash or ROM

Home WOD: 14 Mins
3 Min AMRAP
6 HSPU
8 Deadlifts OR 12 KB DL
10 Wallballs (20/14) OR MB Cleans
1 Min Rest
4 Min AMRAP
6 HSPU
8 Deadlifts OR 12 KB DL
10 Wallballs (20/14) OR MB Cleans
1 Min Rest
5 Min AMRAP
6 HSPU
8 Deadlifts OR 12 KB DL
10 Wallballs (20/14) OR MB Cleans

Metcon: 14 Mins
3 Min AMRAP
6 HSPU
8 Deadlifts (225/155)
10 Wallballs (20/14)
1 Min Rest
4 Min AMRAP
6 HSPU
8 Deadlifts (185/125)
10 Wallballs (20/14)
1 Min Rest
5 Min AMRAP
6 HSPU
8 Deadlifts (135/95)
10 Wallballs (20/14)

Elite Competition Class

De-Load Week

Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat

Conditioning
“Cookie Monster”
3 Rounds:
20 Power Snatches (115/85)
40 Double Unders
20 Burpees
40 Double Unders

STIMULUS
DESCRIPTION
  • This 15-minute workout features a single dumbbell weightlifting movement and two bodyweight movements
  • The intended scoring range for this workout is between 3-5 rounds
  • This works out to a round every 3-5 minutes
  • Compare your scores to the “Home Gym” workout from March 30, 2020
SINGLE ARM DUMBBELL POWER SNATCHES
  • This should be a load that allows you to complete 25+ reps unbroken when fresh

Body Armor
3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

Odd-Object Conditioning
10 Rounds:
20 Meter Yoke Carry
4 Burpees Over Yoke

STIMULUS
DESCRIPTION
  • Todays Body Armor will revisit the pull/press combination
  • Three sets of back-to-back max effort sets… pull-ups, then presses
  • On the pull-ups, coming to a dead-hang still constitutes as part of the set
  • It’s when we take our hands off the bar, or feet to the ground, that terminates it
  • On the dumbbell strict presses, this is max effort on a single side, and then changing arms

Brother Bro’s 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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
No Contact Snatch x 1 rep @ 55-70% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 1 rep @ 70% of 1-RM Clean

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 65-70%

E.
In 12 minutes, build to a 4-RM Bench Press

Performance Power Training

Friday, June 19th, 2020

Pre-Flight: Deadlifts, Pause Squats, some lower body holds and then a burn with rowing and powercleans

Jet Fuel:
50 Jumping Jacks
20 Walking Lunges
Couch Stretch
Butterfly DB Hip Distractions https://youtu.be/JilXDq8vJqo
20 Banded Good morning

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat/Deadlift
Pause Squat
10×3 @55% (First 2 reps, 2 count pause, last rep, fast!)
Deadlift
10×1 @65%

GainCity:
-Wall Sit https://youtu.be/6PXbtVaklrk
3×1 minute
*Add weight if able
*Keep back and shoulders against the wall
*stay below parallel and keep in a proper squat stance
-DB Cossack Squat/knee raise https://youtu.be/k3COdsxxM20
3×8 (each)

Afterburner:
30 Power Clean+10lbs from last week
*Every break row 250

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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