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September 18, 2020 by DNRadmin

9/18/20

Talk Like A Pirate Day CrossFit DNR Fort Collins CO

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Tomorrow (9/19) is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags!

Freedom WOD Classes

Warm Up: 5 Mins
10 Push Ups 
10 Banded Pass Throughs
10 Ring Rows
10 Banded Pull Aparts
10 Banded Curls

Mobility:
Mobility between sets

Strength: 12 Mins (De-load Week)
Bench 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: 19 Min Cap
“A Pirates life for me”
50 Cal Row your boat
40 Plank (Floor) Press 135/95
30 Swab the deck Floor Sweepers 135/95
200m Treasure chest walking (farmer carry) 53/35
10 Crows nest climbs (rope climb) or 30 Ring Rows

Metcon: 19 Min Cap
“A Pirates life for me”
50 Cal Row Your Boat
40 Plank Press 50/35 (20 reps /arm) or Floor Press 135/95
30 Swab The Deck Floor Sweepers 135/95
200m Treasure Chest Walking (farmer carry) 53/35
10 Crow’s Nest Climbs (rope climb) or 30 Ring Rows

Elite Competition Class

Handstand Walking
Alernating OTM x 10 (5 rounds)
:45 sec Row (recovery pace)
“x” Distance Handstand Walk

Option 1: 50′ Handstand walk
Option 2: 25′ Handstand walk
Option 3: 1:00 of Handstand Walk Practice

Strict Gymnastics – Strict HSPU
For Time:
8 Unbroken Sets of 25% of Max Strict HSPU of Max Strict HSPU
This progression will be repeated a total of 3 iterations, increasing each set by 5%

“Litter Box”
3 Rounds
3 Burpee Box Jump 24/20
6 Double DB Squats 50’s/35’s
9 Deadlifts 155/105

50 /35 Cal Row

3 Rounds
3 Burpee Box Jump 24/20
6 Double DB Squats 50’s/35’s
9 Deadlifts 155/105

50 /35 Cal Row

3 Rounds
3 Burpee Box Jump 24/20
6 Double DB Squats 50’s/35’s
9 Deadlifts 155/105

Oly Primer – Snatch Complex
3 Sets:
3 Muscle Snatches
3 Hang Power Snatches
3 Overhead Squats

Set 1: 35% of 1RM Snatch
Set 2: 40%
Set 3: 45%

Oly Heavy – Snatch
On the Min x 6
1 Squat Snatch

Min 1: 68%
Min 2: 71%
Min 3: 74%

Min 4: 71%
Min 5: 74%
Min 6 77%

Until the 12:00 (6:00 additional minutes):
Build to a heavy single for the day. Aim is to be in the range of 85-93%

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

3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps

Build over the course of the three sets.

These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Clean x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press

*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, Sept 18th, 2020
Pre-Flight: Lotsa deadlifts today and a cool row/sled combo

Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Deadlift
Speed Deadlift:
5×3 @50%
-then
Volume Deadlift:
2x1minute max reps @50%
*rest as needed between sets.

GainCity:
-Sumo Goblet Squat
100
-CSR (seal row)
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**

    EXPERIENCE CROSSFIT DNR

    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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