August 13, 2019 by DNRadmin

8/13/19

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Happy Bday Liza Frazer and Coach TJ, we hope you both have a bodacious day!

Freedom WOD Classes

Warm up – 5 Mins
2 Rounds
150 M Row
:30 Hollow Hold
5 Burpee Pull Ups
Then 1:00 / Side Samson

Strength: Deload
3 Rounds on the 2:00 – 8 Mins
10 Unbroken TTB or :30 M.E

Mobility: 6 Mins
3 Min / Side Quad & Hip Flexor Smash

Metcon:
Lisa Bday WOD 8/13/93 – 26 y/o 15 Min Cap
For Time:
Buy In: 26 Pull Ups
3 Rounds of light DT:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)
Cash Out: 26 Lateral Bar Over Burpees

Elite Competition Class

Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Chest to Bar Pull-ups
Assault Bike Calories
Strict Deficit Handstand Push-ups (4.5″/3″)
Assault Bike Calories

Midline
3 Sets, Not For Time:
10 Inchworms
30 GHD Sit-Ups

Swim Conditioning
1 x 300 Meters (Rest 2:00 Between)
2 x 200 Meters (Rest 1:00 Between)
4 x 100 Meters (Rest :30 Between)
8 x 50 Meters (Rest :15 Between)

Performance Power Training

Tuesday, August 13th ME LOWER:

Jet Fuel: Bike 2 minutes
-then
-Down the length of the gym floor:
Two legged hop
Two legged hop side to side over and back on a crack
One legged hop down
One legged hope side to side over and back on a crack
Two legged hop Backwards
Two legged hop side to side over and back on a crack Backwards
One legged hop down Backwards
One legged hope side to side over and back on a crack Backwards
Broad Jump
Squat Jump (full squat)

Hip/Hamstring mobility:
Using the edges of boxes, sit on the edge so the box cuts under the middle of the hamstring, with a KB on top of the thigh. Then switch to a pigeon stretch on the box

Major Lift: Red: Squat
Wht/Blu:
Anderson Squat https://youtu.be/8a-hfjXC1zI (If you dont have pins, you can set your barbell on boxes)
Max 5
-then
2×5 @90%

GainCity:
Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps

GHR https://youtu.be/0BXRPyRjf8o
3×10
**If you dont have a GHD machine, do this on the floor, band around a rig post

Afterburner:
For Time:
10 Rounds
10 Air Squats
5 Cal Bike

**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**

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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