January 3, 2024 by DNRadmin

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CrossFit DNR Sky's Out Thighs Out It's Leg Day Homies Best Gym In Fort Collins

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Freedom WOD Classes

Warm Up: 10 Mins
10 /side Front and Lat Kicks
N-S-N Walking Samson stretch
N-S-N Single Leg Broad Jump Squat
N-S-N Walking Lunges
10 Speal Rolls

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15 /leg KB Split Stance Deadlift video
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Station 2
Giant Set:
2 sets
Nordic Curls video
12-15 /leg Long Leaver Single Leg Hip Bridge video
*add weight to you lap if needed*
Walking Lunges full length of the gym down and back (east-west)
**add weight via KB/DB Front Rack if needed**
*90 seconds rest between sets

Metcon: 10 Min Cap

1 Min AMRAP
22 Wall Balls 20/14
ME Double Unders or DU Attempts

Rest 30 Seconds

1 Min AMRAP
20 Wall Balls 20/14
ME Double Unders or DU Attempts

Rest 30 Seconds

1 Min AMRAP
18 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders

Rest 30 Seconds

1 Min AMRAP
16 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders

Rest 30 Seconds

1 Min AMRAP
14 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders

Rest 30 Seconds

1 Min AMRAP
12 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders

Rest 30 Seconds

1 Min AMRAP
10 Wall Balls 20/14
ME Double Unders or DU Attempts or Single Unders

There is 30 seconds rest between amrap. Wall ball reps start at 22 and then decrease by 2 every amrap.  Score is total reps of Double Unders or attempts.

Functional Bodybuilding Class

Wednesday:
Session 1:
Core Workout: 5 Mins
1 Min Reverse Crunches
1 Min Mountain Climbers
1 Min Straight Leg Hip Lift
1 Min Bicycle Crunches
1 Min Flutter Kicks

With remaining time:


Steady State Effort averaging 120-130 BPM for 30 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups


Session 2: 60 Mins

Back Day F’kn Hurts1 Arm DB Rows 10 Sets x 10 Reps on each armLeft arm + Right arm = 1 set (switch back and forth between arms with no rest until you have completed 10 sets on each arm)T-Bar Row Century Set

-Chest supported T-Bar Row or Standing T-Bar Row

1-2 sets x 100 Reps

Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)

V-Bar Pulldown Drop Sets

3 x 10 Reps + 4 drops
Perform 10 Reps at a heavy weight, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps, drop the weight one pin for 10 reps = one set aka 40 reps

DB Shrugs Century Set
1 set x 100 Reps
Don’t put the F’n weight down. Drop your chin to your chest to perform the shoulder shrug

Olympic Lifting

Athlete Warm Up: 8 Mins

Strength: 25 Mins
4×5 Clean Pull – Build Beyond 1RM
EMOM x 12 Mins:
1 Squat Clean + 1 Split Jerk

Drills:
“Drop Splits” – 5 Mins
3 x Complex
1 Pressing Split Jerk + 1 Jerk Drive + 2 Split Jerks

    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?

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