July 1, 2020 by DNRadmin

7/1/20

CrossFit DNR Fort Collins Ridin Dirty

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Freedom WOD Classes

Warm Up: 5 Mins
5 Kick Ups or :30 HS Hold
10 Kip Swings
200 M Row
10 KBS
10/Side Single Arm KB Strict Press

Strength: 10 Mins
HSPU 4 x 10 on the 2:00
*Create a challenging stimulus for each set. Strict / kips / negatives, etc

Mobility: 5 Mins
2:00 / Side Lat Smash or Shoulder ROM

Home WOD: 16 Mins Cap
On a 16:00 Clock Complete 2 Rounds of the following:
0:00-2:00 25 Burpees
2:00-4:00 30 Pull Ups / Bent Over Rows
4:00-6:00 25 Burpees
6:00-8:00 30 KB or DB Swings

Metcon: 16 Mins
On a 16:00 Clock Complete 2 Rounds of the following:
0:00-2:00 30/24 Cal Row or Bike
2:00-4:00 30 Pull Ups
4:00-6:00 30/24 Cal Row or Bike
6:00-8:00 30 Russian KBS (70/53)

Elite Competition Class

Capacity Builder A
[On the 0:00]
On the 2:00 x 5 Rounds:
Round 1: 1 L-Sit Rope Climb, 10 Deadlifts
Round 2: 1 L-Sit Rope Climb, 8 Deadlifts
Round 3: 1 L-Sit Rope Climb, 6 Deadlifts
Round 4: 1 L-Sit Rope Climb, 4 Deadlifts
Round 5: 1 L-Sit Rope Climb, 2 Deadlifts

Capacity Builder B
[On the 10:00]
For Time:
45/30 Calorie Assault Bike
30 Ring Muscle-ups
45/30 Calorie Assault Bike

Conditioning
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)

STIMULUS
DESCRIPTION
  • Working through 5 fast paced intervals for todays main conditioning piece
  • You’ll complete the listed work for time and rest until the next 4-minute window begins
  • For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
  • To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
  • Record your time for each interval, as your final score is the slowest of the 5
  • Rounds begin on the [0-4-8-12-16]
DUMBBELL MOVEMENTS
  • Let’s choose one dumbbell weight for both weighted movements today
  • This weight will likely be chosen off the more difficult movement, the Devil’s Press
  • This station combines a dumbbell burpee with a double dumbbell snatch
  • There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
  • Choose a moderate weight that allows you to complete the 5 reps in around 30-45 seconds
OVER-AND-BACK HOPS OVER DUMBBELLS
  • You’ll hop over 1 dumbbell for this station
  • Over and back is equal to 1 rep [20 total hops]

Odd-Object Conditioning
For Time:
2 Mile Run
50 Single Dumbbell Pistols (50/35)
30 Axel Bar Power Cleans (175/115)

KILOS
Pistols: 22.5/15
Power Cleans: 80/52

Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Bulgarian Split Squats
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean + Power Jerk x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-5 = @ 75% of 1-RM Power Clean

C.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 70-75% of 1-RM Push Press

D.
In 16 minutes, build to a 10-RM Deadlift

E.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, July 1st, 2020

Active Rest Day
Run/Walk or jog for 30 minutes.
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!

24.4 Mins, Max Rounds:
7 DB Thrusters
4 Pullups (strict)
177.6m DB Farmer Carry

Girth Differential:
3×21’s Guns Salute (curls)
3xMax Reps Dips

 

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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