September 6, 2019 by DNRadmin

9/6/19

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Hooligans. We are hosting a back to school workout this Thursday with lululemon Fort Collins at the 6:20 p.m class. The class will be suitable for all beginner level athletes and free to all. If you have a CSU friend that would like to try out CrossFit this is the perfect time to do it. lululemon has launched their HUMUNGOUS Goals challenge and is now offering CSU green apparel. You never know what might happen at a lululemon & DNR event! We’ll share the event to our FB page tomorrow, please show that Hooligan support.

Freedom WOD Classes

Metcon: 6 Mins
20 PVC Press Downs
10 Lunges
10 Burpees
20 PVC Press Downs
:30 Samson / Side

Strength: 12 Mins
8 Min EMOM
Odd: 8 / Leg Back Rack Lunges
Even: 10-14 Unbroken C2B Pull Ups (or hardest version of pull ups) :30 limit

Mobility: 6 Mins
1:30 Tricep Smash
1:30 Chest Smash

Metcon: 15 Mins
15 Min AMRAP – Teams of 3
10/7 Cal Bike (row if needed)
8 Bench Press (155/110)
6 Burpee Broad Jumps (6’/4′)
*Each athlete starts at a different station. Rotate when all athletes finish their movement.

Elite Competition Class

Ring Muscle-Ups
Max Unbroken Set
Re-test from the start of the cycle on 7.5.19.

Thruster
10-Rep Max
Re-test from 8.15.19.

Conditioning
“Charlie Horse” Part #1 (On the 0:00)
For Time:
10 Wallballs (20/14), 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

“Charlie Horse” Part #2 (On the 10:00)
3 Rounds:
35 GHD Sit-ups
50′ Handstand Walk
100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)

“Charlie Horse” Part #3 (On the 35:00)
For Time:
50/35 Calorie Ski Erg
200 Meter Farmers Carry (70’s/50’s)

Body Armor
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24″/20″)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions
Rest 2:00 between sets.

Brother Bros Barbell Club 

Friday (Session Three)
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 @ 65% of 1-RM Snatch
*Set 2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5-6 = 1 rep @ 80% 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):
Hang Power Clean x 1 rep

*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean

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

*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = 4 reps @ 80-85%

E.
In 10 minutes, build to a 10-RM Bench Press

Performance Power Training

Friday, September 7th, DE LOWER:
Jet Fuel:
3x
20 seconds mtn climber
20 seconds burpee
-then
2 minute running Clock:
*with empty BB
3 Deadlift
3 Front Squat
3 Push Press
*Review Power Clean
-then
Stretch

Major Lift: Red: Deadlift
Wht/Blu: Deadlift/Squat
Deadlift
6×3 @55%
6×3 @60%
*In between every set perform 15 sec max reps Squat @bodyweight.

GainCity:
-Load a drag sled, wear a hip circle, and hold 2 DB’s.
3x100m
-Single Leg DB Deadlift
3x10each

Afterburner:
1k Sprint Row
-then Immediately
3 minutes Max Reps Squat Clean and Jerk (135/95)
*Clock does not stop from row to clean and jerk
*Scored as two separate metcons (row time and clean/jerk reps)
*Cannot be a thruster

————————————————

SABADO GIGANTE:
“Furious 50”
50 Bench Press @bodyweight
50 Squat @1.5 bodyweight
50 Tire Flips AHAP
*Every re-rack of the barbell, either bench press or squats, perform 2 muscle-ups. No muscle-ups during tire flips.
*Must be completed in order, no advancing each station until all 50 reps of the previous station are complete.
-then
4-5 Sets of 8-12
DB Curls
DB Pullovers 

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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