August 7, 2020 by DNRadmin

8/7/2020

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Is it too early to point out that Halloween is only 86 days away?… Just saying

Freedom WOD Classes

Warm Up: 7 Mins
2:00 Jump Rope
Then 2 Rounds:
Accumulate :30 Ring Support OR 1:00 Plank
15 Banded Lat Press Downs
10 KBS

Mobility: 8 Mins
2:00 / Side Roll Hip Flexors
2:00 / Side Roll Lats

Home WOD: 11 Min Cap
For Time:
12 Alt. Devils Press (50/35 – 6 / side)
8 / Side Push Up + Renegade Row (video) – single DB

Metcon: 9 Min Cap
For Time:
8 Alt. Devils Press (50/35 – 4 / Side)
7-5-3 Ring Muscle Ups OR 21-15-9 Pull Ups
*Perform 8 dev. press – 7 MU or 21 pull ups, 8 dev press – 5 MU or 15 pull ups, 8 dev press – 3 MU or 9 pull ups
*This is a SPRINT workout with a hard 9:00 cap so pick the right variations to finish the workout!

Core: 8 Mins – YES, after the metcon
3:00 M.E Plank
1:00 M.E L-Hang or L-Tuck
3:00 M.E Sit Ups
1:00 Plank

Elite Competition Class

On the 0:00… Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

Set 1: 70% of 1RM Split Jerk
Set 2: 75% of 1RM Split Jerk
Sets 3-4: 80% of 1RM Split Jerk

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

*2s pause in the dip, 2s pause in the catch

Sets 1-2: 60% of 1RM Jerk
Sets 3-4: 65% of 1RM Jerk
Sets 5-7: 70-80% of 1RM Jerk

Clean and Jerk Stamina – Week 1 of 3
On the Minute x 5:
5 “Touch and Go” Power Clean and Jerks

[Recommended Starting/Outlook Weights]:
Week 1: 50% of 1RM Clean and Jerk
Week 2: 55% of 1RM Clean and Jerk
Week 3: 57-62% of 1RM Clean and Jerk

Back Squat “12-6-3”
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
3 Reps @ 106% of 10RM Back Squat

Conditioning
“Free Agent”
3 Rounds:
800m Run
25 Thrusters (95/65)
3 Legless Rope Climbs

Gymnastic Complex
For Time:
50/40 Calorie Row
40/30 Calorie Ski Erg
30/20 Calorie Assault Bike

Every 1:30, to include the 0:00:
5 Toes to Bar
3 CTB Pull-Ups
1 Bar Muscle-Up
3 CTB Pull-Ups
1 Bar Muscle-Up

Body Armor
3 Giant Sets:
8 Lateral Kettlebell Box Step-Ups (left leg)
8 Lateral Kettlebell Box Step-Ups (right leg)
12 Strict Ring Dips
36 Banded Face Pulls
Rest 2:00 between sets.

Brother Bros Barbell Club

Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

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

A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep

*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-10 = @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Set 5 = @ 85%

D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds

Build in weight as you go for the Bench Press.

Performance Power Training

Pre-Flight:
Squat/deadlift combo then some short power output bouts

Jet Fuel:
2x
Cocky walk https://youtu.be/iM-wFuIPjro
10 Squat Jacks https://youtu.be/NkFnRHx7TTI
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats https://youtu.be/T6cr2h0jiog
7×3 @45%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5×4 @50%
*All reps fast up, 3 count slow back to the floor

GainCity:
– 3x 30 seconds each side, KB Single arm Banded marches https://youtu.be/1gKRfffltxY
-100 KB swings AHAP in as few sets as possible
*This is not for time. Get as many in each set as you can and recover. If you get more than 20, it’s too light.

Afterburner:
10 Rounds
15 Seconds, Row Max Cal/hr pace
10 Ball Slams
*rest 1min between rounds
*On the rower we’re looking for highest cal/hr output in 15 seconds, NOT max calories in 15 seconds. Cal/hr output should be over 2000.
*Make it easy to get on and off the rower. Don’t bother strapping feet in. Get on and off quickly.
*This afterburner is more for power production. It wont feel as metabolically taxing as some other work. This is by design. Short bursts of high power and recover.

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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