July 6, 2020 by DNRadmin

7/6/20

hotshots19 CrossFit DNR Fort Collins CO

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We hope you all had an amazing Independence Day! Welcome back for one more hero workout that honors 19 fallen firefighters.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.

In Memory Of
Jesse Steed, 36

Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Freedom WOD Class

Warm Up: 4 Mins
2 Rounds
200 M Run
5 Muscle Cleans
10 Power Cleans
10 Steps / Side X Band Walks (in place)

Home WOD: “Hotshots 19”
Six rounds for time of:
30 Air Squats
19 Power clean 135/95 OR 19 / Side DB Cleans
7 Strict Pull Ups OR Bent Over Rows
400 M Run

Metcon: “Hotshots 19” – 40 Min Cap
Six rounds for time of:
30 Air Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run

Elite Competition Class

Pegboard Conditioning
On the 4:00 x 5 Rounds:
500/400 Meter Row
40 Heavy Rope Double Unders
2 Pegboard Climbs

Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

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
*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.

Conditioning
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

Directly Into…

21-15-9:
Box Jump Overs (24″”/20″”)
Squat Snatches (95/65)

Aerobic Conditioning
For Time:
21 Calorie Ski Erg
12 Calorie Echo Bike

Rest 1 Minute

18 Calorie Ski Erg
15 Calorie Echo Bike

Rest 1 Minute

15 Calorie Ski Erg
18 Calorie Echo Bike

Rest 1 Minute

12 Calorie Ski Erg
21 Calorie Echo Bike

Brother Bros Barbell Club

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

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift + 10 Press + 10 Back Squat
3 Muscle Snatch + 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*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 3 minutes (3 sets):
Tall Snatch x 2 reps

B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)

At the 10 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
In 16 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes, then perform:

Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets

D.
Three sets of:
Chinups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Performance Power Training

TBA

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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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