August 24, 2020 by DNRadmin


TimeToGetHuge at CrossFit DNR, Fort Collins CO


New Strength Cycle Starts Today.
The goal for this 12 week cycle is to build baseline strength. Make sure you are calculating your percentages correctly. Do not try to lift heavier than what is programed for the specific day so you have plenty of room to grow over the 12 weeks.
Weekly strength format is as follows:
Monday: Back Squat
Tuesday: Strict Press
Wednesday: Core
Thursday: Deadlift
Friday: Bench Press

Freedom WOD Classes

Warm Up: 5 Mins
400 M Run
21 Back Sq
15 Push Ups
9 Hang Cleans

Perform mobility between strength sets
Roll out legs and hips

Strength: 15 Mins
Back Squats using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 15 Min Cap
10 min AMRAP:
10 Lateral Burpee Over an object
10 Squat Cleans (can use barbell, kb/db, mb)

Rest 3 minutes

2 min AMRAP
Alternating DB/KB Single Arm Thrusters (can sub wallballs for thrusters)

Metcon: 15 Min
10 min AMRAP:
10 Lateral Burpee Bar Overs
5 Squat Clean 185/130

Rest 3 minutes

2 min AMRAP
Thrusters 45/35

Elite Competition Class

Scoring: Load

After Each Set: 30 Double Unders

1,000m ROW

  • 2,000 Bike Erg
  • 1,000 Ski Erg
  • 800m Run

750m ROW

  • 1,500 Bike Erg
  • 750 Ski Erg
  • 600m Run

500m ROW

  • 1,000 Bike Erg
  • 500 Ski Erg
  • 400m Run

250m ROW

  • 500 Bike Erg
  • 250 Ski Erg
  • 200m Run

Brother Bro’s 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 Pullups

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

Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep

Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.

Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Snatch

Every 90 seconds, for 9 minutes (6 sets):
(Clean Pull + Hang Power Clean + Hang Power Clean + Power Jerk) x 1 rep

*Sets 1-2 = @ 60% of 1-RM Power Clean
*Sets 3-4 = @ 65% of 1-RM Power Clean
*Sets 5-6 = @ 70% of 1-RM Power Clean

Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 60-70%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds

Performance Power Training

Monday, August 24th, 2020

Pre-Flight: Speedy bench, arms, back, and shoulders. Standard Monday.

Jet Fuel: 
20 Band Pull Aparts
20 Face Pulls
8 Shoulder Prehab:
**I like these, these are good. We’ll keep these for a while.
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
**Adjust the jump height up or down according to your ability, for sets of 10.
**Elevate to a box if pushups cannot be done from the floor. No knee pushups

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
5×5 @ 55%
5×3 @ 60%
5×1 @ 65%

-Weighted Pullups
**Scale to regular pullups, then for today, scale to bands, 3×10. Bands for pullups are good used in small doses.
-Single Arm DB Shoulder Press
3×10 (each arm) AHAP
**Maintain proper posture and position! Keep trunk engaged and stay tall and straight. No twisting spine.
-Superset 4x
12 Straight bar Curls AHAP
30 Bandy Pushdowns
**Move directly from curls to pushdowns then rest as needed between supersets

After Burner:
*10 Plank KB pass-throughs after every set of pushups, finish with PLKBPT (my new acronym, no big deal)


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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