The CFDNR community never ceases to amaze. If there is an event near or far we are there with athletes competing, cheering and supporting each other. Over the past 4 years we, CFDNR have been the BIGGEST supporter of Project UpLift hands down, which is a testament to our communities drive to want to help those around us! So thank you to all of the CFDNR athletes that have either participated in the competition or came out to cheer on your team over the years. YOU are what makes US the CFDNR Hooligans!
#CrossFitDNR #Hooligans #Community
Freedom WOD Classes
Metcon:
4 Min AMRAP
5 Oly DL
5 Snatch High Pulls
5 Snatch Balance
100 M Run (around the building back door to front door)
Strength:
Squat Snatch 5 min
8 Rep Max touch and go (no more than 3 attempts)
Then:
Front Squats 12 min
5×5 Pyramiding up in weight
Mobility: 6 Mins
Banded hip stretch
Metcon: 16 Mins
3 Min AMRAP
3 Power Snatch (135/95)
20 Unbroken Double Unders
Rest 2 Mins
4 Min AMRAP
4 Power Snatch (115/80)
20 Unbroken Double Unders
Rest 2 Mins
5 Min AMRAP
5 Power Snatch (95/65)
20 Unbroken Double Unders
Note: The goal is to go unbroken on all rounds of Snatch.
Elite Competition Class
Capacity Builder
In a 1:30 Window:
9 Power Cleans (135/95)
9 Front Squats (135/95)
9 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans (165/115)
7 Front Squats (165/115)
7 Push Jerks (165/115)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans (195/135)
5 Front Squats (195/135)
5 Push Jerks (195/135)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans (225/155)
3 Front Squats (225/155)
3 Push Jerks (225/155)
Time Remaining: Max Ring Muscle-ups
Conditioning
“Master Splinter”
3 Rounds in a (20/14) Weight Vest:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
Kilos: Weight Vest: 9/6, Barbell: 43/29
Midline
Not For Time:
Accumulate 75 Hollow Rocks
Conditioning
For Time:
21-18-15-12-9:
Kettlebell Swings (53/35)
50 Meter Ski Erg
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-7 = @ 85% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
E.
Three sets of:
Chinups x 8 reps
Situps x 45 seconds
Performance Power Training
Monday, September 16th, DE UPPER:
Jet Fuel:
3mins
20 rope jumps (single or double under, doesn’t matter)
5 Pullups (strict, jumping or ring rows)
*have people moving quickly, it’s only 3 minutes
-then
Line people up shoulder to shoulder across the gym facing a running lane. Have each row of people be two or three people deep if needed.
Everyone will perform:
4x
5 Pushups
2 Burpees
1 Sprint down the gym floor
*walk back to the start and repeat
*Mash Upper Body
Major Lift : Red: Bench Press
Wht/Blu: Speed Bench vs Bands
10×3 @50%
5×3 @55%
GainCity:
4x
8 Weighted Bar or box Dips (video of box dips https://youtu.be/9-pqYcvtXRo this shows with feet assisted for those who need it).
8 Upright Rows, AHAP
3x
100m sled rows https://youtu.be/xCl6qq5LpWM
15 Ring Curls https://youtu.be/-Y2s8vdHVqo
Afterburner:
7mins Max Rounds:
10 steps DB Single arm overhead walk (each arm)
10 Pushups
40 Jump Ropes (singles or doubles)
