August 19, 2020 by DNRadmin

8/19/20

artie police officer hero wod crossfit dnr fort collins co

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Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Freedom WOD Classes

Warm Up: 7 Mins
5:00 Circuit:
10 PVC Pass Throughs
10 Air Squats w/ pause
20 Banded Pull Aparts
10 Unloaded Barbell Thrusters
Then 1:00 / Side Pigeon Stretch

Core Strength: 8 Mins
2 Rounds:
15 / Side Banded Pallof Press
15 / Side Banded Rotations
:45 / Side – Side Planks
:45 Crossover Mountain Climbers

Mobility: 5 Mins
Hip Stretching / R.O.M

Home WOD: 20 Mins
20 Min AMRAP
8 DB Renegade Rows (4/side)
10 Push Ups
15 Air Squats
8 DB Renegade Rows (4/side)
15 DB Goblet Thrusters

Metcon: 20 Mins
“Artie” 20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters (95/65)

Elite Competition Class

Hill Sprints
1 Mile Warming Effort

7 Sets:
75m Hill Sprint
Rest 2:00 between sets (walk to base)

1 x 75m Recovery Hill Jog

Gymnastic Capacity
15 Strict Ring Muscle-Ups
45 Strict Handstand Pushups
Rest 2:00
10 Strict Ring Muscle-Ups
30 Strict Handstand Pushups
Rest 1:00
5 Strict Ring Muscle-Ups
15 Strict Handstand Pushups

STRATEGY

STRICT RING MUSCLE-UPS

  • We will want to try and complete these sets with stringing together reps.
  • By doing this we can take advantage of the tension created between reps and apply it to the next rep.
  • Quick singles are an option but may require more effort to start each rep from a true dead hang.

STRICT HANDSTAND PUSH-UPS

  • Each rep will start at the top of the handstand push-up.
  • We want to think speed off the ground as soon as our head touches the floor.
  • The moment our head feels the ground, we press immediately. We don’t want to come to a dead stop.
  • A slightly externally rotated hand position will help with our press. Think thumbs slightly pointed towards the wall.

Conditioning
“Four Eyes”
On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

STRATEGY

GENERAL

  • There is no time score today, but we’re looking for a fast pace on each round
  • Let’s train quick transitions and unbroken sets under fatigue
  • Look to get your hands on the pull-up bar and barbell earlier than you want to
  • It can be helpful to chalk up during your rest to avoid extra breaks during your work time
  • As the weight gets heavier, adjust your transition speed from the gymnastics to the hang power cleans to still allow for unbroken s

Body Armor
5 Giant Sets:
21/15 Calorie Erg Bike
Handstand Walk O-Course (ramp)
15 GHD Sit-Ups
Handstand Walk O-Course (stairs)
9 Barbell Bench Press (195/125)
Rest 1:00 between sets.

Handstand Walk Conditioning

On the 2:30 x 4 Sets:
35 Heavy Rope Double-Unders
75′ Handstand Walk

STRATEGY

HEAVY ROPE DOUBLE UNDERS

  • We want to try and hold the rope lightly using mostly only our thumb, index finger, and pinky finger.
  • If we grip the handles too much, our shoulders will fatigue at a much faster rate. Think of it like holding a butterfly in your hand that you don’t want to crush.
  • We want to match our breathing to the jumps.
    • We want to try to aim for a 4 jump inhale followed by a 2-3 jump exhale.

HANDSTAND WALK

  • This is a great opportunity to practice quick transitions of two movements that are often paired together and go straight into the handstand walk.
  • We want to grip the floor with our fingers to give us multiple balance points as we move across the floor.
  • This is another great opportunity to practice our breathing when upside down.

Odd-Object Conditioning
For Time:
800m Double DB Farmers Carry (70’s/50’s)
On the Minute, to include the 0:00:
3 Dumbbell Power Cleans

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 x 2 reps @ 80% of 1-RM Power Snatch

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses. NEW for today: If your Power Clean is higher than your Power Jerk – also establish a max Power Clean after you establish this max.

C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3 reps @ 90-95% of your 3-RM Push Press

*If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 2 reps @ your 4-RM Deadlift Weight

*If you don’t know your 4-RM Deadlift, establish that today instead of doing these sets.

E.
Two sets of:
Bulgarian Split Squats x 5 reps each leg
Plank x 60 seconds
Rest as needed

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