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October 25, 2023 by DNRadmin

10/25/23

Night-Of-The-Living-Deadlift-CrossFit-DNR-Fort-Collins-Best-Gym-NOCO

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Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or 30/24 Cal Bike
10 RDLs
10 Alt. Step Ups
10 Deadlifts
1:30 / Side Barbell Smash Hamstrings

Conditioning & Mobility: 15 Mins
5 Rounds:
20/16 Cal Row or Bike SPRINT – this isn’t deload so have fun 😉
1:00 Rest Between Rounds
Then Athlete choice mobility
*Coaches teach new athletes deadlifts

Metcon: 18 min cap
“Night of the Living Deadlift”
10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 (Scaled 155/105)
*Perform 8 Box Jumps 24/20 after each round of deadlifts

Functional Bodybuilding Class

Wednesday

Back Day

Seated Forward Leaning Lat Row

SS

Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad

Olympic Lifting

Warm Up: 8 Mins
Athlete choice

Technique Drills: 18 Mins
3 x 8 High Hang Squat Cleans – light and get under the bar
3 x 8 Power Cleans from Boxes – technique

Strength Complex: 18 Mins
10 Min EMOM -1 Power Clean + 1 Hang Squat Clean
Then: 4 x 1 Squat Clean

    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. 

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