August 4, 2020 by DNRadmin

8/4/20

tolpa family crossfit dnr fort collins co

Share

Freedom WOD Classes

Warm Up: 7 Mins
2:00 PVC R.O.M
35 Banded Pull Aparts
35 Banded Tricep Extensions
500 / 400 M Row

Strength: 15 Mins
Strict Press – 5 min warm up
10-8-6-6 – 10 mins
10@~72%
8@~77%
6@80+%
6@80+%

Mobility: 5 Mins
2:00 / Side Roll Chest or Posterior Shoulder

Home WOD: 13 Min Cap
3 Rounds For Time:
15 Push Press (95/65) OR 10 / Side Single Arm DB Push Press
200 M Run
15 Hand Release Push Ups
200 M Run

Metcon: 13 Min Cap
3 Rounds For Time:
15 Push Press (95/65)
250 / 200 M Row or .3 Bike
15 Hand Release Push Ups
250 / 200 M Row or .3 Bike

Elite Competition Class

Gymnastic Skill
Not for Time:
5-4-3-2-1:
Strict Ring Muscle-Ups
After each set, 50′ Zig Zag Handstand Walk O-Course

STRICT RING MUSCLE-UPS SUBS

  • Reduce Reps (1-2 Per Round)
  • Strict Banded Ring Muscle-up Drill (3x Reps) Video

Gymnastic Capacity
AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Ring Muscle-Ups
Rest 1:00
AMRAP 1:30 – Burpee Box Jump Overs, Max Ring Muscle-Ups

Rest 2:00

AMRAP 1:30 – 12 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 9 Burpee Box Jump Overs, Max Bar Muscle-Ups
Rest 1:00
AMRAP 1:30 – 6 Burpee Box Jump Overs, Max Bar Muscle-Ups

Speed Intervals
On the 3:00 x 5 Rounds:
100m Shuttle Run
100m Wreckbag Shuttle Run (70/50)
100m Shuttle Run

*Each run is 50m out, 50m back (300m total per round).

Conditioning
“Goodie Bag”
1 Round:
800m Run
60/40 Calorie Erg Bike
40 Toes to Bar
200m Wreckbag Run (100/70)
40 Box Step-Ups with Wreckbag (100/70) (24″/20″)
60/40 Calorie Erg Bike
800m Run

STRATEGY

FIRST BIKE AND RUN

  • The goal of the opening two stations is to set yourself up for a strong middle portion to the workout
  • Come out at a controlled pace that allows you to thrive through the toes to bar and wreck bag movements
  • A fast pace here can easily be lost with a lot of rest on stations 3-5

TOES TO BAR

  • The toes to bar only happen once in this workout
  • This potentially allows you to get a little more aggressive through these 40 reps

WRECK BAG MOVEMENTS

  • The goal of the Wreck Bag movements is to simply keep moving forward
  • The run will likely be more manageable than the box
  • Focus on one step-up at a time and look to hold onto the bag for as long as possible
  • Use switching legs each rep as an incentive to keep going

SECOND RUN AND BIKE

  • Coming off the step-ups with heavy legs, the inital speed on the bike will likely be a little slower than the first bike
  • After some “”recovery time””, look to settle into somewhere around the speed you held on the first 60/40 calories
  • With the end of the workout nearing, hold as close to your inital pace as possible for the remainder of work

Barbell Bench Press
5 Supersets:
30 Heavy Rope Double-Unders
5 Barbell Bench Press – start ~60% and build each set
Rest as needed between sets.

Dumbbell Bench Press
1 Set for Max Reps (70’s/50’s)

Immediately following:
100 Banded Pull-Aparts

Performance Power Training

Pre-Flight: Block pulls, and finish with a quick burn of farmer carry and sprints

Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: DL Block pulls 4” vs bands
Max 1
AMRAP @80%

GainCity:
4x
15 BB Rows AHAP https://youtu.be/M-YyxF3DCGU
8 GHR https://youtu.be/0BXRPyRjf8o (video shows banded as a scaling option. Can also be done on the floor)


Afterburner:
5 mins Max Rounds: https://youtu.be/xV9E7HkbyQI (video is an example only. Does NOT show the correct length or scheme).
HEAVY DB Farmer Carry
*50ft down, 50ft back
Shuttle Sprint
*50ft down and back, twice.
**Carry heavy DB’s 50ft, turn around and come back. Immediately put the DB’s down and sprint the same 50ft distance down and back twice (200ft total).

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. 

Still Have A Question?

We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!