September 16, 2020 by DNRadmin

9/16/20

SawFit DNR You Want To Do A WOD? 2020 Halloween CrossFit DNR Fort Collins CO

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Shirts Will Be Ready For Pre-order With In The Next Couple Of Days Through The MindBodyOnline Store.

Freedom WOD Classes

Warm Up: 5 Mins
10 Strict Knee Raises 
10 KB Swings
10 Inchworms
10 Banded Good Mornings
200 M Run

Mobility:
90 Sec /side Hips
90 Sec /side Calf

Strength:  5 Mins
4 Rounds = 5mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest

Home WOD: 20 Min Cap
5 Rounds
400 m Run
30 Alternating Single Arm Russian KB Swings
30 Sit Ups

Can Sub the single arm swing for regular KB/DB swings

Metcon: 20 Min Cap
5 Rounds
400 m Run
30 Alternating Single Arm Russian KB Swings50/35
30 Sit Ups

Elite Competition Class

Big Clean Complex
6 Sets: On the 5 mins
0:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press
5:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk
10:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
15:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
20:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk
25:00 High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk

Body Armor
3 Giant Sets:
9 Dumbbell Bench Press
18 Single Dumbbell Bent Over Rows (9/side)
36 Banded Pull Aparts
Rest 2:00 between sets

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

5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Mid Hang Snatch

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

A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch x 1 rep @ 75-80% of 1-RM Hang Snatch

If you don’t know your 1-RM Hang Snatch, base the %’s off your 1-RM Snatch instead.

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 85% of 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 8 reps @ 60-65% of 1-RM Deadlift

Focus here is on keeping your back tight at all times.

D.
One set of:
DB Walking Lunges x 100 steps

Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.

E.
Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed

(Goal weight should be 65-75% of 1-RM Clean for RDL)

Performance Power Training

Wednesday, Sept 16th, 2020
Active Rest Day
5x
Jog 2 minutes
Walk 2 mins
Finish with accumulate 3 minutes plank
-then…STRETCH!

-OR-

Humpday Pumpday
5 Rounds:
Max Reps Bench Press @185
5 Rope Climb
20m Prowler Push @Bodyweight
*Scale Bench Press weight so 15-20 reps is doable on the first set.
*Scale each rope climb to 3 Pullups and 3 knees to elbows

    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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