July 15, 2020 by DNRadmin

7/15/20

KBS CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 6 Mins
Run 400 M
5 / Side Straddle Leg Lifts
15 Air Squats
:30 Hollow Hold

Core:  8 Min Cap
For Time:
10 Strict Knee to Elbows (max height)
Accumulate :30 L-Hang
50 Sit Ups
Accumulate :30 L-Hang
10 Strict Knee to Elbows (max height)

Mobility: 8 Mins
2:00 / Side KB Smash Hip Flexors
2:00 / Side Couch Stretch

Home WOD: 15 Mins
4 Rounds of 3 Min AMRAP:
5 V-Ups
6 Wallballs (20/14) OR MB Cleans
7 Russian KB or DB Swings
Rest 1 Min Between AMRAPs

Metcon: 15 Mins
4 Rounds of 3 Min AMRAP:
5 T2B
6 Wallballs (20/14)
7 Russian KBS (70/53)
Rest 1 Min Between AMRAPs

Elite Competition Class

Dumbbell Hang Squat Snatch
On the Minute x 10:
1 Rope Climb (15′)
4 Unbroken Single Arm Alternating Dumbbell Hang Squat Snatches

*Build to Heavy Weight on Dumbbell*

Conditioning
“Minute to Win It”
5 Rounds:
1 Minute Max Burpees to Target (6″)
1 Minute Max Dumbbell Hang Squat Snatches (70/50)
1 Minute Max Wallballs (30/20)
1 Minute Rest

GENERAL
  • While the final score is your total reps across the 5 rounds, we can approach this workout like the score is your lowest reps of the 5 rounds
  • Thinking of it in this manner can help you stay consistent in your effort across the board
  • When determining your initial speed, keep in mind that there is only a short 1 minute of rest between rounds
  • There are a couple of approaches that can be helpful in being efficient:
  • Envision how you’ll be moving in rounds 3-4 and try to hold that pace or rep number from the beginning
  • Work for around 45 seconds on each movement in the 1st round and try to hold that number of reps in rounds 2-5 when you are more fatigued
  • Establish the 1st round as your lowest scored round and try to either hold the same reps or increase by 1-2 reps each round

Capacity Builder
AMRAP 2 x 5 Rounds:
9 Toes to Bar
6 Chest to Bar Pull-ups
3 Bar Muscle-ups
Max Dumbbell Thrusters (70’s/50’s)

GYMNASTICS
  • The gymnastics are designed to take less than 1 minute, giving you over 1 minute for thrusters
  • Adjust the reps or variations as needed to meet that recommendation

Air Runner Conditioning
21-18-15-12-9:
Air Runner Cals
GHD Sit-ups

AIR RUNNER SUBS
  • Equal Calorie Any Machine
  • Equal Rep 10-Meter Shuttle Runs
DESCRIPTION
  • Since we’ve already completed 2 challenging interval pieces today, this couplet workout is not for time
  • The goal here is to work through larger sets of GHD Sit-ups while simply moving forward on the run
  • The GHDs are the work, while the run serves as somewhat of a “”moving rest””
  • If you don’t have an Air Runner, see further down the page for “”subs”” “

Midline
3 Giant Sets:
5 Inchworms
100 Meter Double Kettlebell Farmers Walk
5 Inchworms

Rest as Needed Between Sets

Road Bike Recovery
30 Minute Recovery Ride

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 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):
Power Snatch with a 2 second pause at knee

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk

*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

*This video shows 3 seconds, but we just want 2 seconds.

C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 85-90% of 5-RM Push Press

*If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.

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

E.
Three sets of:
Barbell Reverse Lunges x 5 reps each leg
Dips x 10 reps
Rest as needed

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, July 15th, 2020
Active Rest Day
5x
Row 500
20 Situps
20 Pushups
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
30mins Max Rounds
50ft Yolk Carry @double bodyweight
7 Pushups
7 Heavy Wallball (at least 30)
**Substitute yolk for back racked barbell, OR sandbag zercher Lunges

    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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