June 5, 2020 by DNRadmin


Mid Week Rally CrossFit DNR Fort Collins CO


Freedom WOD Classes

Warm Up: 7 Mins
400 M Run
2:00 Hip and Ankle Opener
15 Barbell Thrusters
10 Push Ups (2 Second Negative)

Mobility: 6 Mins
Athlete Choice – Hips, Chest or Shoulders
*Note the Single Arm DB Thrusters

Strength: 12 Mins
Bench Press – Build to a Heavy
Suggested Rep Scheme – 10-5-2-1-1-1
*Not looking to PR. No misses or rounding!
*Record # to use for %s

Home WOD: 13 Mins
13 Min AMRAP:
12 Alternating DB / KB Snatch (50/35)
12 Single Arm DB / KB Thrusters (50/35 – 6/side not alternating)
12 Hand Release Push Ups

Metcon: 13 Mins
13 Min AMRAP:
12 Alternating DB Snatch (50/35)
12 Single Arm DB Thrusters (50/35 – 6/side not alternating)
12 Hand Release Push Ups

Elite Competition Class

Box Squats
On the Minute x 10:
2 Box Squats

* Box Height 3″ Below Parallel

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

“Opposite Day” 
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

Power Clean and Jerk (95/65)
Lateral Barbell Burpees

Accumulate Totals:
4 Minute D-Ball Hold (150/100)
3 Minute Hollow Hold
2 Minute Dead Hang from Pull-up Bar

Partition As Needed

Brother Bro’s Barbell Club

Friday (Session Three)
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

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.

Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep @ 80%

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps @ 80%

Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps @ 80-85%

In 10 minutes, build to a 7-RM Bench Press

Performance Power Training

Friday, June 5th, 2020

Jet Fuel:
Soon to be relatively famous fast feet drills https://youtu.be/mX00T4uuPtI
2 attempts at
5-10-5 https://youtu.be/kScp4s4kFsY
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu:  Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @45%
2 Speed Squat @55%
*Treat each set as a superset. Go directly from Deads to squats, then rest.

-KB SIngle Arm Suitcase Deadlift/Farmer Walk https://youtu.be/HwryrdCtrIM https://youtu.be/G8tS1pSrC5c
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges

50 calories FASTER than last week

*If you scaled, get the Same amount of calories as you got last week, but faster this time.
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.


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)


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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