July 14, 2020 by DNRadmin


coach jake crossfit dnr fort collins co


Welcome home Coach Jake! Jake will be making a guest appearance with the 4:20 p.m. class today!

Freedom WOD Classes

Warm Up: 6 Mins
200 M Run
20 Banded Tricep Extensions
50 Jump Ropes
10 Push Ups – 3 second negative

Strength: 15 Mins
Bench Press
5:00 Warm Up
10:00 to Complete: 10-8-6-6
*Start ~70% and build

Mobility: 5 Mins
Calf or Chest Smash / ROM

Home WOD: 12 Mins
12 Min AMRAP
35 DU or toe taps
20 Push Ups
200 M Run
10 Floor Press (135/95) or DB/KB Presses (10/Side)

Metcon: 12 Mins
12 Min AMRAP
35 DU
20 Push Ups
200 M Run
10 Floor Press (135/95)

Elite Competition Class

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 100 Double Unders
B) 25 Strict Handstand Push-ups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

  • For the barbell station, aim to complete the 9 reps unbroken
  • The 3 positions go as follows:
  • High Hang Power Clean: Pocket Position
  • Hang Power Clean: Just Above the Knee
  • Power Clean: The Floor
  • Start your first round on the moderate side and build with each set
  • This station will take the least time to complete, so there will be time to change out weights after each set
  • This is essentially a primer for the cleans that follow in the today’s conditioning piece

“Triple Play”
10 Rounds For Time:
200 Meter Run
3 Power Cleans and Jerks (225/155)
5 Box Jumps (40″/30″) – a height you’ll probably need to step into

  • Today’s conditioning piece will test strength, power, and endurance over a longer time domain
  • The intended time range for this piece is between 18-25 minutes
  • This workout is set up in a way that makes speed, not break-up strategy, the biggest thing to consider
  • Since the clean & jerks and box jumps will be completed as steady singles throughout, the most important factor is what pace you’re establishing from the beginning
  • We’re looking for a pace that isn’t too fast or too slow, better known as your “”max sustainable pace””
  • Putting this into practice means that your fastest and slowest rounds today are within a few seconds of each other
  • Use your first couple rounds today as an introduction to the workout
  • The goal is to make it out of those 2 rounds under control and ready to attack the final 8
  • If paced out properly, you’ll be able to hold the initial pace and kick it up for last 1-2 rounds of the day
  • Feeling out a full practice round, followed by a long rest before starting the workout, can be helpful in deciding on a speed

Body Armor A
3 Supersets:
30 Seconds Max Deadlifts (315/225)

After Each Set:
1 Minute D-Ball Hold (150/100)

Rest as Needed Between Sets

Body Armor B
3 Supersets:
30 Seconds Max Dumbbell Bench Press (50’s/35’s)

After Each Set:
50 Banded Pull-Aparts

Rest as Needed Between Sets

Sled Conditioning
On the 1:30 x 10 Sets:
50 Meter Sled Push

Performance Power Training

Tuesday, July 14th, 2020

Pre-Flight: Heavy squats then some static holds and finish with the classic powerclean box jump combo.

Jet Fuel: Every :30 x 8
MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat
Max 3
AMRAP @80%
*Compare to Max 5 June 16

Secondary BB movement:
-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI

4x:10 Heavy (i.e. have a spiritual experience)
-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I

3×8 (each)
-Reverse hypers  *video shows a scaling option if you don’t have reverse hyper machine https://youtu.be/FlMHL2FtbPg
3×20 OR
Supermans https://youtu.be/Y0S-F8RlxwE
3×15 (3 count hold at top) OR
GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o
3xMax Reps

Every minute x 10 rounds:
-Power Clean
-High Box Jumps
**1st minute, 1 power clean, 1 box jump. 2nd minute, 2 power clean, 2 box jump, etc. Try to make it 10 minutes.
**If you fail, subtract 2 rounds and maintain that until the 10 mins is up i.e. if you fail in min 7, finish the work out performing 5 reps each every minute.v

*Power cleans +10lbs from last week
*Challenge height on boxes


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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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