We’d like to say thank you to all CSU Employees that are doing their best to welcome our Rammies back to Fort Collins! The Rec Center has been shut down to all non-students so we’d like to offer you a 50% off for the Fall semester. You’re welcome to join us for CrossFit classes or utilize the facility for open gym. Call (970-213-9740) or email (info@crossfitdnr.com) for details.
Freedom WOD Classes
Warm Up: 5 Mins
250 Row
10 Front Lunges
30 Sec Hollow Hold
10 Lateral Lunges
250 Row
Mobility:
3 Min /Leg
Lax Ball Smash Hips (Front, Side and Rear)
Strength: 5 Mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest
Home WOD: 20 Min Cap
5 Min AMRAP
30 Step Ups or Lunges
50 Sit-ups
Max Cal Row or Bike (can sub row/bike with Suicide Sprints )
Rest 2 min.
5 Min AMRAP
30 Step Ups or Lunges
50 Sit Ups
Max Cal Row or Bike
Rest 2 min.
5 Min AMRAP
30 Step Ups or Lunges
50 Sit Ups
Max Cal Row or Bike
Metcon: 20 Min
5 Min AMRAP
30 Box Step Ups 50/35
50 Sit-ups
Max Cal Row or Bike
Rest 2 min.
5 Min AMRAP
30 Box Step Ups 50/35
50 Sit Ups
Max Cal Row or Bike
Rest 2 min.
5 Min AMRAP
30 Box Step Ups 50/35
50 Sit Ups
Max Cal Row or Bike
Elite Competition Class
Barbell Stamina
5 x AMRAP 2:00:
3 Power Clean and Jerks (225/155)
50′ Handstand Walk Zig-Zag Course
AMRAP Squat Cleans (225/155)
Rest 1:00 between rounds.
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of Heavy “Kelly”
50/35 Calorie Row
1 Round of Heavy “Kelly”:
400 Meter Run
30 Wallballs (30/20)
30 Box Jump Overs (24″/20″)
Brother Bro’s Barbell Club
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Squat Cleans, 3 Split Jerks
*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):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets.
Use this as a warmup & to practice keeping your elbows high as long as possible.
B.
Every 90 seconds, for 9 minutes (6 sets):
(Hang Clean + 2 Jerks)
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch High Pull + Hang Power Snatch x 1 rep @ 65-75% of 1-RM Power Snatch
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.
E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds
Performance Power Training
Wednesday, August 26th, 2020
Active Rest Day
Assault bike 45mins, 50rpms
-then…STRETCH!
-OR-
Humpday Pumpday
Bench Press n’ Burpees
*Accumulate 50 bench press @bw
*Every minute perform 5 burpees, then use the remainder of the minute to get as many reps bench done before the next minute. Repeat until 50 reps bench complete.
