August 5, 2020 by DNRadmin

8/5/20

Share

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds:
10 Kip Swings
30 Jump Ropes
10 Ring Rows
:30 Hollow Hold
10 RDLs
Then 1:00 / Side Samson Stretch

Strength: 12 Mins
Strict Pull Ups – 4×6
Hardest Variation Possible

Mobility: 8 Mins
2:00 / Side Hamstring Smash
4:00 Athlete Choice

Home WOD: 12 Mins
12 Min AMRAP:
30 DU / 60 Singles OR Toe Taps
10 V-Ups
12 DB Deadlifts

Metcon: 12 Mins
12 Min AMRAP:
30 DU / 60 Singles
10 TTB
8 Deadlifts 155/105

Elite Competition Class

Clean and Jerk Complex
On the 3:00 x 5 Rounds
50′ Yoke Carry (380/285)
2 Power Cleans
2 Front Squats
2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk

Conditioning
“Snickers”
30-20-10:
Power Cleans
Front Squats
Push Jerks
Rx – 115/85

STRATEGY

  • There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
  • For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
  • Setting yourself up for a strong set of 20 is the name of the game
  • The middle round tends to be the most difficult, as there are still 60 total reps to complete here
  • Knowing the workout is almost over, the set of 10 is where you want to be aggressive

Capacity Builder
On the 4:00 x 4 Rounds:
6 Devil Presses (80’s/55’s)
24/18 Calorie Row

Stamina Conditioning
For Time:
75 Wallballs (30/20)
75 Wallballs (20/14)

Bike Active Recovery
5:00 Moderate Pace, 2:30 Light
4:00 Moderate Pace, 2:00 Light
3:00 Modertate Pace, 1:30 Light
2:00 Moderate Pace, 1:00 Light
1:00 Moderate Pace

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 Power Cleans, 3 Power Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 75 seconds, for 7:30 (6 sets):
Power Snatch x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

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

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

C.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 5 reps @ 90-95% of 5-RM Push Press weight

*If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.”

D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 7 reps @ 80-85% of 7-RM Deadlift weight

*If you don’t know your 7-RM, establish that today instead of doing these sets.

E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
DB Shoulder Front Raises x 20 reps
Rest as needed

Performance Power Training

Active Rest Day
20 mins of work:
20 Burpees
20 Evil Wheels
-Not for time. Don’t do max rounds. Just move for 20 minutes
-then…STRETCH!
-OR-
Humpday Pumpday
10 Rounds
1 Jerk (racks allowed)
10 KB Suitcase Walking Lunges
5 Pullups (strict)
10 KB Suitcase Walking Lunges
**Bodyweight for Jerk
**KB’s AHAP

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!