July 29, 2020 by DNRadmin

7/29/20

Farewell workout CrossFit DNR Fort Collins CO

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Apparently the 6:20 p.m class tonight will be a farewell for both of these young ladies. Danielle and Bailey have only been with us for a few months but have made great improvements and more importantly, become a big part of the community in a short time! We wish you both the best and look forward to seeing you next time. Good luck with your next steps!

Freedom WOD Classes

Warm Up: 8 Mins
400 M Run
15 Wallballs
50 Jump Ropes / DU
15 Thrusters (unloaded barbell)
Then 3:00 Shoulder or Hip Mobility

Strength: 15 Mins
Snatch Drills – Strength OR Technique
3×5 Snatch High Pulls (70-80% 1RM Snatch)
3×5 Snatch grip deadlift (video) – (80-100% 1RM Snatch)

Home WOD: 17 Min Cap
Open Workout 17.5 Modified
10 Rounds For Time:
6/Side Single Arm DB Thruster
35 DU or Singles

Metcon: 17 Min Cap – 17.5 true cap = 4o mins
Open Workout 17.5

Rx – 10 Rounds For Time:
9 Thrusters (95/65)
35 DU

Scaled – 10 RFT:
9 Thrusters (65/45)
35 Singles

Elite Competition Class

Squat Clean Thruster
On the 4:00 x 6 Rounds:
1 Pegboard Climb
200m Wreckbag Run (50/35)
3 Thrusters

*Barbell taken from the ground.

Conditioning
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)

5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)

5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)

Odd-Object Conditioning
1 Mile Sled Drag

*Walking pace with a light load

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 minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%

B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps

*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%

C.
In 13 minutes, establish a 5-RM Push Press

D.
In 13 minutes, build to a 7-RM Deadlift

E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 20 reps
Rest 45 seconds

Performance Power Training

Active Rest Day
3x
Row 5mins
Jog 5 mins
-then…STRETCH!
-OR-
20 Mins Max Rounds:
1 rep Bear Complex @bodyweight
7/5 Pushups
10/7 cal Row
**1 rep of bear complex: 1 Power Clean, 1 front squat, 1 shoulder 2 overhead, 1 back squat, 1 shoulder 2 overhead
**Scale bear weight as needed
**Scale pushups by elevating
**Scale row cals to something that is done in 30-40 seconds

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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