July 5, 2018 by thao

7/6/18

Share

Image may contain: 16 people, people smiling, people standing, tree and outdoor

Great crew at the Firecracker 5K again this year!

Freedom WOD Class

Warm Up: 5 Mins
In any order
Row 500 M
10 / leg Lunges
15 Sit Ups
15 Push Press Unloaded BB

Mobility – 7 Mins

LAX Smash Quad 90 Seconds / Side

Banded Samson Stretch 90 Seconds / Side

Strength: 15 Mins

3 Rounds Not For Time
8 / Side Back Rack Lunges (Don’t alternate, finish all 8 then trade)
8 / Side DB Box Step Ups (Don’t alternate)
8 / Side Bulgarian Split Squat (DB or BB)
Rest 1 Min between each movement

Metcon: 13 Min Cap
4 Rounds For Time:
10 Thrusters (95/65)
20 Deadlifts (95/65)
30 Sit Ups

Elite Competition Class

1. Tempo Front Squat
On the Minute x 10:
1 Repetition (Starting at 65%)
Full five second lowering phase to the bottom.

2. Odd Object Conditioning (A)
Alternating On the Minute x 10 (5 Rounds):
A – 50 Meter Prowler Push
B – 5 Thrusters
Loading on the prowler is intended to be held across for all five rounds, and is a weight that we can run with. Heavy and challenging, but always unbroken as a run. On the thrusters, the bar starts on the ground every round. Aim to build each round, to a heavy set of five by the final round.

3. Odd Object Conditioning (B)
For Time:
2-4-6-8-10-12-14:
Alternating Dumbbell Snatches (70/50)
100 Meter Wreck Bag Run After Each Round (70/50)

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 94%
*Set 6 – 1 rep @ 98%
*Sets 7-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 3-RM Back Squat

D.
Three sets of:
Pull-Ups x 8 reps
L-Sit x 15 seconds
Rest 30 seconds

Performance Power Train

Friday, July 6th, 2018
Jet Fuel:
Row 500
-then
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @50%
*1st rep, 1 count pause at knees, 2ns rep, fast
Squat:
6×4 @65%

GainCity:
Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

Afterburner:
https://youtu.be/IXppaoSjPTQ
3xMax Reps Superset:
Max Reps KB Swing (eye level)
Max Reps Goblet Squats
*Rest 1min between supersets

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]