August 14, 2019 by DNRadmin

8/14/19

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Coach Shannon ran the Valley 5000 this weekend and took 2nd in the 40-49 division! Way to crush it homie!

Freedom WOD Class

Warm Up: 5 Mins
Run 200 M
10 Push Ups
10 PVC Pass Throughs
40 Banded Pull Aparts
10 Push Ups

Strength: Deload
3 Rounds on the 2:00 – 10 Mins
10 Bench Press (60%)

Mobility: 6 Mins
1:30 / Side Banded Samson
1:30 / Side Chest Smash

Metcon: 18 Mins
18 Min Partner AMRAP:
Partner 1:
200 / 170 M Row
Partner 2:
7 Hand Release Push Ups
7 TTB
7 V-Ups / Sit Ups
*Alternate when both partners complete the full round

Elite Competition Class

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
“IHOP”
4 Rounds For Time:
60 Double Unders
30/24 Calorie Row
3 Power Cleans
3 Hang Squat Cleans
3 Squat Cleans

Pounds: 225/155
Kilos: 102.5/70

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between.

Track Conditioning
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*Equal Work/Rest Ratio.

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 85%

B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + 1 Power Jerk x 1 rep @ 85%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 85-90% of your 5-RM Deadlift

D.
Three sets of:
Glute Ham Raise x 8 reps
Chin-Ups x 6 reps
Rest 30 seconds

Performance Power Training

Wednesday, August 14th, Active Rest
20 min:
30 Cal Bike
10 Burpee Box jump Over

-then

STRETCH

-OR-

HUMPDAY PUMPDAY:

Jet Fuel:
3 minutes Fighter Warmup (run, row, bike, burpee, anything that gets you hot)
Deadbugs https://youtu.be/27HMz2Um5QE
Starfishes https://youtu.be/p-bs9_urQJI

-then
Review Bench Press https://youtu.be/U9x-zoIvbt8 and Pullup
Major Lift:

“LYNNE”
5 Rounds for MAX REPS (not for time)
Bodyweight Bench Press
Pullups (kipping IS allowed, unless you are using a band)

**Not for time. Rest as needed between every set. Scale movements as needed to get at least 10 reps on the first set**

-then

Afterburner:

5 Rounds, each for time and reps:

250m SPRINT row

Max Reps pushups

**Rest as needed between rounds in order to stay fast and aggressive and not puke. This may mean resting several minutes**

**These are SPRINT ROWS. Go all out!**

**ALSO, SCALE THE ROWING METERS ACCORDINGLY TO FINISH IN 45 SECONDS OR LESS**

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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