August 9, 2019 by DNRadmin

8/9/19

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Freedom WOD Classes

Warm Up – 5 Mins
1:30 Hip and Ankle Opener
10 Thrusters
5 Broad Jump Squats
:30 Samson Stretch / Side

Strength:
Legs 3 x superset on the 3:00
8 Back Squats (70-75%)
5 Box Jumps (tall)
Mobility or technique – 8 mins
Athlete choice, hips/calfs/shoulders

Metcon: 20 Min Cap
“17.5”
10 Rounds For Time:
9 Thrusters (95/65)
35 DU

Elite Competition Class

Gymnastic Conditioning
5 Sets For Time of the Unbroken Complex:
5 Toes to Bar
4 Bar Muscle-ups
3 Toes to Bar
2 Bar Muscle-ups

Barbell Cycling
10-Rep Touch & Go Power Clean

Conditioning
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (185/135)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (205/145)

*1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
Kilos:
1st Bar: 70/48
2nd Bar: 84/61
3rd Bar: 93/65

Handstand Pushups + Walking Lunge
3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups
Rest 2 Minutes Between Sets, building in load.

Air Runner Conditioning
3 Continuous Rounds (18 Minutes Total):
Minutes 1-2: 15 Calories Hard
Minutes 3-4: 12 Calories Hard
Minutes 5-6: 9 Calories Hard
*Time Remaining In Each Window: Easy Jog

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps

Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
On the minute, for as long as you can, perform Snatch x 1 rep @ 80%. HOWEVER, stop at 20 sets (20 minutes) if you are able to make it there. You’re only allowed 2 misses. Once you miss twice, move on to the next exercise.

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat

*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

D.
One set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)

Performance Power Training

Friday, August 9th, DE LOWER:
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-then
Stretch

Major Lift: Red: Deadlift
Wht/Blu: Speedy Squats vs Bands
10×3 @45%
Deadlift
7×2 @55%

GainCity:
-Sumo Goblet Squat https://youtu.be/WQoneo9H8S0
100 in as few sets as possible
-CSR (seal row) https://youtu.be/F3ZIJWxuVxI
4×12 heavy

Afterburner:
10 min EMOM, alternating:
20 Cal Row
40m Backpack Sled RUN, heavy

**Backpack sled may be subbed with 30 seconds, banded run in place** https://youtu.be/S1s4AsTS1VA

 

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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