24/7 access included in membership

September 23, 2020 by DNRadmin

9/23/20

Mid Week Rally CrossFit DNR Fort Collins CO

Share

Get Ready To Breath.

Time For Your Mid Week Rally!

Freedom WOD Classes

Warm Up: 5 Mins
500 M Row or 500 m Bike

Strength:  6 Mins
Rotating 1/2 Tabata (4 rounds)
Hollow Rocks
Mountain Climbers
Reverse Crunch

Home WOD: 35 Min Cap
2000 M Row / 4000 M Bike / 1600 M Run
100 Double Unders
75 Sit Ups
1000 M Row / 2000 M Bike / 800 M Run
75 Double Unders
50 Sit Ups
500 M Row / 1000 M Bike / 400 M Run
50 Double Unders
25 Sit Ups

Metcon: 35 Min Cap
2000 M Row / 4000 M Bike / 1600 M Run
100 Double Unders
75 Sit Ups
1000 M Row / 2000 M Bike / 800 M Run
75 Double Unders
50 Sit Ups
500 M Row / 1000 M Bike / 400 M Run
50 Double Unders
25 Sit Ups

 

Elite Competition Class

Gymnastic Stamina
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs 24/20
Kipping Deficit HSPU 4.5″/3″

UFO 
AMRAP 5, Rest 5:
200′ walking lunge
200m Wreckbag Run 50/35
Time remaining: Max Calorie Row

AMRAP 5, rest 5:
100′ Single Front Rack DB Walking Lunge 50/35
200m Wreck Bag Run 50/35
Time Remaining: Max Calorie Row

AMRAP 5, Rest 5
50′ Double DB Front Rack Walking Lunge 50/35
200m Wreckbag Run 50/35
Time Remaining: Max Calorie Row

Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings 5sec eccentric
12 Supinated Grip Ring Row
16 Scapular Y Raises
Rest as needed between sets

Brother Bro’s Barbell Club

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

3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85% of 1-RM Clean & Jerk

B.
In 15 minutes, establish a 5-RM Overhead Squat

The goal today is to increase the weight you did on Week 1. Take smart jumps to at least get 2-5lbs more!

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps

*Sets 1-2 = @ 85% of 1-RM Snatch
*Sets 3-4 = @ 90-95% of 1-RM Snatch

Focus on maintaining perfect snatch positions throughout.

D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed

Aim for 2 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Performance Power Training

Wednesday, Sept 23rd, 2020
Active Rest Day
NFT
4x
400m run
25 Russian Twists
-then…STRETCH!

-OR-

Humpday Pumpday

30min AMRAP:
10 Pushups
3 Sandbag Over shoulder
5 Sandbag Zercher Squats
50m Sandbag Carry
-Or-
30min AMRAP:
10 Pushups
3 Power Clean
5 Front Squats
50m Farmer Carry
**Barbells @bodyweight**

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!