August 3, 2020 by DNRadmin

8/3/2020

engagement crossfit dnr fort collins co

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Congratulations to Aleks and Christa who got engaged late last week!! They’ll be moving to Hawaii for their next  adventure in about a week. We’re excited for your next step but hate to see you both go!

Freedom WOD Classes

Warm Up: 7 Mins
10 / Side Alt Lunges
10 / Side Front and Lateral Kicks
10 Back Squats
10 Burpee Broad Jumps
1:30 Hip and Ankle Opener

Strength: 15 Mins
Back Squats – 5 Min Warm Up
10 @ ~72%
8 @ ~77%
6 @ 80%+
6 @ 80%+

Home WOD: 20 Min Cap
2 Rounds For Time:
40 Wallballs OR 25 MB / DB Squat Cleans
30 Power Snatch (75/55) OR 20 / Side DB Snatch
20 Burpee Box Jump Overs (24/20) OR Burpee Broad Jumps

Metcon: 20 Min Cap
2 Rounds For Time:
40 Wallballs
30 Power Snatch (75/55)
20 Burpee Box Jump Overs (24/20)

Elite Competition Class

Skill Conditioning
15:00 for Practice:
1 L-Sit Rope Climb
20 Alternating Pistols
100′ Sandbag Walk (150/100)
200 Meter Run

Snatch Technique Complex
On the 2:00 x 4 Sets:
3 Muscle Snatches
2 Snatch Balances
1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches

Week 1: 60% of 1RM Snatch
Week 2: 63-66% of 1RM Snatch
Week 3: 66-70% of 1RM Snatch

Front Squat “2-4-6-8-10”
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2:00 between sets.

Conditioning
“Catch & Release” 
On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge (70’s/50’s)
21/15 Calorie Row
12 Kipping Deficit Handstand Pushups (4.5″/3″)
9 Deadlifts (265/175)

STRATEGY

  • With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning
  • In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other
  • Unbroken deadlifts and lunges are ideal throughout the workout
  • The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts
  • If you see yourself breaking up the handstand push-ups at some point, a quick break early on may be best (6-6 or 7-5)
  • Look to keep the stroke rate lower and the power higher on the machine, as this allows for a good recovery and a strong drive
  • Men can aim to hold 1200+ calories per hour, while women can aim to hold 1000+

Stamina Conditioning
AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45)

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20)

Body Armor (A)
3 Sets: Max-Effort L-Sit
Between sets: 100m Double Farmers Carry
Rest as needed between sets.

Body Armor (B)
3 Sets, Not for Time:
20 GHD Sit-Ups
30 Hip Extensions
400m Ski Recovery

Mountain Bike Recovery
30:00 Trail Ride

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

A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep

Speed under the bar here is more important than weight. Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 12 minutes (12 sets):
Slow Pull Snatch x 1 rep

*Sets 1-4 = @ 70%
*Sets 5-8= @ 75%
*Sets 9-12 = @ 80%

C.
In 15 minutes, establish a 4-RM Back Squat

3 minute rest, then begin:

Every 2:30, for 7:30 (3 sets):
Back Squat x 2 reps @ 4-RM weight

D.
Three sets of:
Glute Ham Raise x 6-8 reps
Pullups x 8 reps
Rest 45 seconds

E.
Three sets of:
Single Arm DB or KB Row x 8 reps
Dips x 8 reps
Rest 45 seconds

Performance Power Training

TBA

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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