June 3, 2020 by DNRadmin

6/3/20

Community Pride Together CrossFit DNR Fort Collins

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Freedom WOD Classes

Warm Up: 5 Mins
.3 Bike / 250 M Row
:30 Flutter Kicks
:30 Plank
10 Kip Swings
5 Strict Pull Ups
5 Kipping Pull Ups
.3 Bike / 250 M Row

Mobility: 6 Mins
2:00 / Side Roll Hip Flexors
1:00 / Side Samson Stretch

Core Strength: 5 Mins
5 Min Plank Hold
*EMOM Perform :20 L-Sit Hang / Tuck Hang / Hollow Hold – begin at 0:00

Home WOD: 15 Min Cap
3 Rounds For Time:
25 / 20 Cal Bike, Row or Ski
10 Bent Over Rows
15 KBS Or DB Swings

Metcon: 15 Min Cap
3 Rounds For Time:
25 / 20 Cal Bike, Row or Ski
10 Strict Pull Ups
15 Kipping Pull Ups
*Or Perform 25 Ring Rows

Elite Competition Class

Clean Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

Deficit: 1-3″

Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

Deficit: 1-3″

Conditioning
“Hellhole”
For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press

*Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3

WORKOUT BRIEF
DESCRIPTION
  • This workout consists of 4 short and fast intervals
  • The first three intervals last for 2 minutes, with the final lasting 3 minutes
  • There is 2 minutes of rest between intervals
  • After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
  • Your workout will continue until you have finished 50 total Devil’s Press
  • As a recap, the workout flows as follows:
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 3
  • Record the total time (including rest) it takes to complete the 50 reps
  • If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed
DEVIL’S PRESS
  • This movement is a combination of a dumbbell burpee and a double dumbbell snatch
  • The chest should make contact with the floor on each rep
  • Swing the bells overhead without pausing at the shoulders
  • Choose a moderate weight that allows you to complete 10+ reps within each interval
  • Click Here for a demo video
DOUBLE UNDERS & LATERAL DUMBBELL BURPEES
  • These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps
  • Adjust numbers or variations as needed to accomplish this
  • You can jump up or step up out of the burpee
  • The feet should pass over the handle of the dumbbell
  • There is no need to stand to full extension when jumping over the handle

Thruster Conditioning
Alternating On the 2:00 x 3 Rounds:
A) Handstand Walk O-Course (Down and Back)
B) 25/18 Calorie Assault Bike
C) 9 Unbroken Thrusters

Lunge Conditioning
13-11-9-7:
Double Kettlebell Deadlifts (150’s/100’s)

After Each Set:
50′ Single Arm Overhead Walking Lunge (100/70)

Body Armor
Ascending Ladder For 6 Minutes:
2 Strict Ring Dips
:10 Second L-Sit Hold
4 Strict Ring Dips
:10 Second L-Sit Hold
6 Strict Ring Dips
:10 Second L-Sit Hold

Add (2) Strict Ring Dips Per Round

Brother Bro’s Barbell Club

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

4 Rounds:
10 Air Squats + 5 Lunges + 5 Push-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*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):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

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

B.
In 18 minutes, build to a 1-RM Power Snatch

C.
In 15 minutes, establish a 3-RM Overhead Squat

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull with a 3 second pause at knee x 3 reps @ 110% of 1-RM Snatch

D.
Three sets of:
V-Ups x 45 seconds
Barbell Step-Ups to Parallel Box x 5 reps each leg
Rest 60 secondsf

Performance Power Training

Wednesday, June 3rd, 2020
Active Rest Day
Every minute 20 minutes:
5 Burpees
10 situps
-then…STRETCH!

-OR-

HUMPDAY PUMPDAY!!
@Bodyweight
50m Overhead Walk
10 Squats
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
20 Deadlift
50 Overhaed Walk
10 Floor Press
50 Overhaed Walk
10 Power Clean
50 Overhaed Walk
10 Squats
**Use one barbell and the same weight for all lifts, with the exception of deadlifts. If a person has to make their barbell much lighter than bodyweight in order to perform the rest of the movements, then have them add weight to the bar for the deadlifts
**Workout should take between 20min (fast) to 30 minutes (better because they went heavy)

    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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