August 16, 2019 by DNRadmin

8/16/19

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Freedom WOD Classes

Metcon: 6 Mins
1:30 Hip and Ankle Opener
Then 2 Rounds:
5 Power Snatch
5 Squat Snatch
5 / Leg Overhead Lunges
Then: 1:00 / Side Pigeon Stretch

Strength: Deload
3 Rounds on the 2 Mins
8 / Leg Front Rack Lunges

Mobility: 6 Mins
2:00 / Side Trap Smash
2:00 of PVC Range of Motion

Metcon: 10 Mins
“12.2” 10 Minute AMRAP Snatch Ladder
30 Snatch (75/45 – Masters 45/35)
30 Snatch (135/75 – Masters 75/55)
30 Snatch (165/100 – Masters 100/75)
M.E Snatch (210/120 – Masters 120/90)
*You cand do this workout RX to compare to the 12.2 Open or scale for a more intense training session

Elite Competition Class

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Conditioning
“Hangnail”
3 Rounds:
40 Dumbbell Hang Clean and Jerks (50/35)
30/21 Calorie Assault Bike
20 Barbell Facing Burpees
10 Deadlifts (365/255)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
21 Axel Bar Push Jerks (135/95)
30/21 Calorie Ski Erg
15 Axel Bar Push Jerks (165/115)
30/21 Calorie Ski Erg
9 Axel Bar Push Jerks (195/135)

Kilos – 61/43, 75/52, 88/61

Midline
3 Giant Sets:
6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups
Rest 1:30 Between Sets

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 7:30 (5 sets):
Tall Snatch x 2 reps

Build over the course of the 5 sets

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat

*Sets 1-4 = 1 rep @ 90%
*Sets 5-7 = 3 reps @ 85%.

D.
Two sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds

Performance Power Training

Friday, August 16th, DE LOWER:

Jet Fuel: 

500m Row
20 Walking reverse lunges
-Leg swings

3×5 Straight leg DB Good morning
(3 count down, 5 count hold)

-then

Stretch

Major Lift: Red: Deadlift
Wht/Blu: Speedy Squats vs Bands
10×3 @50%
Deadlift
7×2 @60%
**+5% from last week**

GainCity:
-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0
100 in as few sets as possible
-CSR (seal row) https://youtu.be/F3ZIJWxuVxI
4×12 heavy

Afterburner:
10 min EMOM, alternating:
10 Cal Bike
20m down, 20m back, Backpack Sled SPRINT, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA
**Row switches to bike this week**

————————————————

SABADO GIGANTE:
Jet Fuel:
3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)
Deadbugs https://youtu.be/27HMz2Um5QE
Starfishes https://youtu.be/p-bs9_urQJI
Coach the class through the movements, alternating between the movements 3-5 times

-then

Review Bench Press https://youtu.be/U9x-zoIvbt8 and Pullup

Major Lift:
“LYNNE”
5 Rounds for MAX REPS (not for time)
Bodyweight Bench Press
Pullups (kipping IS allowed, unless you are using a band)
**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**

-then

Afterburner:
5 Rounds, each for time and reps:
250m SPRINT row
Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**
**These are SPRINT ROWS. Go all out!**
**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**

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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