January 23, 2024 by DNRadmin

1/23/24

CrossFit DNR Bench Day Best Gym In Fort Collins Open Prep

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Freedom WOD Classes

Warm Up: 5 Mins
Then 2 Rounds
10 Box Step Ups
10 RDL
10 Box Jumps
10 Russian KB Swings

Strength: 20 Mins
“A” Week 7
5×5
Deadlift
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 13 Min Cap
3 Rounds for time:
25 Box Jumps 24/20
20 DB Snatches 50/35
15 C-2-B Pull Ups

Functional Bodybuilding Class

Tuesday

Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

Shoulders Day

Drop Set

3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive

Drop Set
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises

Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps All With 4 Count Negative & Positive

Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers

Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements

Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps

Pron Facing Incline Rotations of Arnolds
3 sets x 15 Reps

MomFit

Warm Up (5 Mins)
2 Rounds
10 Cat/Cows
10 Banded Rows
10 KB Swings

Core Strength
3 Rounds = 8 mins
Tabata 20/20
Right Hand Half Get Ups turkish
Left Hand Half Get Ups
Right Side MB Deadbug
Left Side MB Deadbug

Metcon: 10 Mins
10 Min EMOM
4 Ring Rows
6 Sit Ups
8 Russian KB Swing

 

    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?

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

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