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August 30, 2019 by DNRadmin

8/30/19

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Exciting news! We almost have the InBody set up and ready for use. We will let everyone know when pricing has been finalized but all DNR athletes will have a substantial discount for monthly scans! To kick things off, we will be offering free scans for all current athletes on Tuesday, Wednesday and Thursday of next week between 3:00 p.m – 8:00 p.m. We’ll create a sign up list for time slots and leave it on the counter tomorrow or you can contact Kody or Kyle about a time!

Freedom WOD Classes

Metcon: 7 Mins
2 Rounds
5 Strict Pull Ups
10 Lunges
3 Inchworms (2 Push Ups / Rep)
:30 / Side Samson Stretch

Strength: 12 Mins
8 Min EMOM
Odd: 8 / Leg Back Rack Lunges
Even: 10-12 Unbroken C2B Pull Ups (or hardest version of pull ups) :30 limit

Mobility: 4 Mins
2:00 Hip and Ankle Opener
2:00 PVC ROM

Metcon: 20 Min Cap
40-30-20-10
Back Squats (95/65)
Hand Release Push Ups
Cash Out: 800 M Run

Elite Competition Class

Air Runner Conditioning
4 Sets, Not For Score:
15 Calorie Light Jog
15 Calorie Moderate Run
15 Hard Run
5 Calorie Walk

On the 0:00… Box Squat
On the Minute x 7:
2 Box Squats

On the 10:00… Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning
“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 135/95
Kilos: 61/43

Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24″/20″)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2:00 between sets.

Brother Bros Barbell Club 

Session Three (Friday)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 20 minutes, establish a 1-RM Back Squat

D.
One set of:
Prone Plank Hold x max time

Hold a plank as long as you can!

Performance Power Training

Friday, August 30th, DE LOWER:

Jet Fuel:
200m Buddy Carry, OR, heavy medball run
3x
12 Banded Good Morning
3 (each side) Cossack Stretch https://youtu.be/Sza-kx6ekjQ
10 Squats
-then
Stretch

Major Lift: Red: Deadlift
Wht/Blu: Speed Squat
7×3 @60%
4×3 @65%
Deadlift vs. Bands
5×3 @65%

GainCity:
-Sled Drag
3x100m
-Empty BB Good morning
100

Afterburner:
7min AMRAP:
6 Devil’s press https://youtu.be/_-iCGodEZNo
12 Lateral over DB hops https://youtu.be/SN_ANkSQsvM

    EXPERIENCE CROSSFIT DNR

    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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