July 13, 2020 by DNRadmin

7/13/20

Lululemon Ambassadors CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
10 Air Squats
10 Banded Press Downs
10 Front Squats
10 Burpees

Strength: 15 Mins
10:00 to complete:
Front Squats: 10-8-6-6
*Start at 70% and build

Mobility: 5 Mins
2:00 / Side Hamstring Smash or Hip ROM

Home WOD: 15 Min Cap
3 Rounds For Time:
6 Squat Cleans (185/125 or 75%)
12 Alt. Single Arm DB Devils Press (50/35)
18 C2B Pull Ups OR 12/Side Bent Over DB Rows

Metcon: 15 Min Cap
3 Rounds For Time:
6 Squat Cleans (185/125 or 75%)
12 Alt. Single Arm DB Devils Press (50/35)
18 C2B Pull Ups

Elite Competition Class

Pegboard Conditioning
For Time [12 Minute Time Cap]:
9 Pegboards

Every 3 Minutes [Starting at 0:00]:
30′ Handstand Walk O-Course (Ramp)
18 Alternating Pistols
30′ Handstand Walk O-Course (Stairs)

DESCRIPTION
  • Starting the day with some triplet intervals that focus primarily on pegboard climbs under fatigue
  • You’ll complete the 3 listed stations for time and then rest with whatever time remains in the 4-minute window
  • Rounds begin on the [0:00-4:00-8:00-12:00-15:00]
  • To ensure you have enough rest time and get the right stimulus, we want these rounds to take no longer than 3:30
  • The rough timeline to meet this stimulus looks as follows:
  • Row: Sub 1:50
  • Double Unders: 40 Seconds or Less
  • Pegboards: 1 Minute or Less
  • Cap these rounds at 3:30 or adjust reps/movements to accomplish this
  • Record your time for each set, as your final score will be the slowest time of the 5 rounds
SUBS
PEGBOARD CLIMB
  • 2 Legless Rope Climb (Up & Down)
  • 4 Regular Rope Climbs
  • 9 Strict Chest to Bar Pull-ups
  • 15 Strict Pull-ups

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 66% of 1RM Snatch
Set 2: 69% of 1RM Snatch
Sets 3-5: 72% of 1RM Snatch

DESCRIPTION
  • This piece is also a repeat, as we climb 3% over last week
  • The focus of this piece is to keep the bar close to the body as your navigate the knees
  • These 4 reps are designed to be completed without letting go of the bar
  • “”Low Hang”” is defined as just below the knee
  • Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00] “

Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Rest 2 Minutes Between Sets

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Ring Muscle-ups
50 Overhead Squats (135/95)

Odd-Object Conditioning
3 Rounds:
15/12 Calorie Echo Bike
50′ Yoke Carry (460/320)

Rest 30 Seconds

15/12 Calorie Echo Bike
100′ Handstand Walk

Rest 2 Minutes

Midline
3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

Rest as Needed Between Sets

Brother Bro’s Barbell Club

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

3 Rounds:
20 Meter Single Arm DB Overhead Lunge + 10 Single Arm DB Presses Per Arm + 10 DB Goblet Squats

With empty bar:
5 Deadlift, 5 Press, 5 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 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 4 minutes (4 sets):
Drop Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch

C.
In 17 minutes, establish a 7 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight

D.
Three sets of:
Chin-Ups x 8 reps
Bent Over Barbell Row x 8 reps
Romanian Deadlift x 8 reps
Rest as needed

Performance Power Training

Monday, July 13th, 2020
Pre-Flight:
Standard issue bench day, accessorizing with back, arms and shoulders. Tabata burner at the end.

Jet Fuel:
3x
20 Jumping Jacks
10 Ring Rows
:30 Wall chest throws https://youtu.be/VRRGIuxY_L4 (work on stable body position and explosive throws)
-then
Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
8×4 @55%
4×2 @65%

GainCity:
-Secondary BB movement:
Floor Press https://youtu.be/ty4-FuDLJ_w
4×5 heavy
-CSR (chest supported rows)

4×12 https://youtu.be/F3ZIJWxuVxI
-Band pull aparts
100
After Burner:
7 min Max rounds:
10 Burpee (regular)
10 Supinated Ring Rows (regular ring row but palms are turned toward the athletes face.
20 DB Push Press+10lbs

    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. 

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