September 15, 2020 by DNRadmin

9/15/20

Guess Who's Back, Back Again? PT Jen Is Back Tell A Friend CrossFit DNR Fort Collins CO Physical Therapy

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Guess Who’s Back, Back Again!
Jen is back, tell a friend
Guess who’s back , guess who’s back?

Freedom WOD Classes

Warm Up: 5 Mins
1:00 Samson Stretch /side
20 Banded Pull Aparts
10 Lunges /leg
1:00 Double Under practice

Mobility:
Perform mobility between strength sets
Roll out Shoulder/chest and Shoulder/lat

Strength: 12-15 Mins (De-load Week)
Strict Press 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 12 Min Cap
5 Rounds
12 Back Rack Lunges 95/65
30 Double Unders / 60 Single Unders

Sub 24 unloaded walking lunges for the 12 back rack lunges if needed

Metcon: 12 Min Cap
5 Rounds
12 Back Rack Lunges 95/65
30 Double Unders / 60 Single Unders

Elite Competition Class

“Do Less”
For Time:
1,200m Assault Bike
150m Row
10 Double Unders
2 Rope Climbs

Odd Object A
3 Supersets:
30 GHD Sit Ups
50′ Yoke Carry
Rest 2:00 between sets
Score is the heaviest Yoke

Odd Object B
For Time:
100′ Handstand Walk
15 Sandbag Over Yoke 150/100
100′ Handstand Walk

Performance Power Training

Tuesday, Sept 15th, 2020
Pre-Flight: Deficit deads, squats, tons o lunges and everyone’s favorite, assault bike

Jet Fuel:
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)

Hip/Hamstring mobility:
Using the edges of boxes, have people sit on the edge and mash their hamstrings. Then switch to a pigeon stretch on the box
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: 2” Deficit DL
Max 3
AMRAP @80%
*Compare to August 18th

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

-GHR
3×10

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

    ONE WEEK FREE TRIAL

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    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?

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