June 7, 2019 by DNRadmin

6/7/19

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Keep the bell ringin’!
(Ring ding dong
Ring-a-ding ding ding dong)
Keep the bell ringin’!
(Ring ding dong
Ring-a-ding ding ding dong)

This bell has gotten a lot of use the last week and we are loving it! 

Photo Credit: Darryll Wolnik

Freedom WOD Classes

Warm Up: 5 Mins
Partner Wall Ball Warm Up

Mobility:
2 min per side Banded Hip Mobility

Strength: 16 Mins
MAX OUT WEEK!
16 Mins to Establish a 1 Rep Max Back Squats

NOTE: A rep done under poor form will not count. Stay braced…

Metcon : 20 min
Teams of 2
100 Cal. Row
75 Syncro Wall Balls 20/14
50 Deadlift 135/95
400 M Partner Barbell Farmer Carry 135/95

Only one person works at a time with the exception of syncro WB. Split the reps up as equal as possible.

Elite Competition Class

Front Squat
On the 0:00 – 3 Reps @ 80%
On the 2:00 – 1 Rep @ 83%
On the 4:00 – 3 Reps @ 80%
On the 6:00 – 1 Rep @ 86%
On the 8:00 – 3 Reps @ 80%
On the 10:00 – 1 Rep @ 89%

Conditioning
“Bane”
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” (185/135)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.

Body Armor
3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Sprint Conditioning
Preferably completed on grass, with turf being a close second.
On the 4:00 x 5 Rounds:
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 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 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Performance Power Training

Friday, June 7th, 2019
Jet Fuel: 
6xOTM
20 Cal Row
15 Burpee
*Alternate minutes, 3 rounds each
-then
Stretch

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Front Squat
2 Count Pause in bottom
5×5 @60%
3×3 @65%
-and Banded Deadlift
10×1 @65%

GainCity: 
100 KB Swings
100 Walking Lunges

Afterburner:
SPRINTS!!
400m Sprint
1 minute DBL KB Swings
200m Sprint
1 minute KB Lunges
100m Sprint
1 minute Burpees
**Straight through, no rest**

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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