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November 13, 2024 by DNRadmin

11/13/24

CrossFit DNR Best Gym In Fort Collins Best Of NoCo 2020, 2021, 2022, 2023, 2024, 2025 Colorado State Crew Team Dry Land Training Team Sports

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Colorado State Crew Team Is Back For Their Dry-land Training!

Freedom WOD Classes

Warm Up: 8 mins  
2 Min Row
Then
2 Rounds
20 Banded Pass Throughs
10 Barbell RDL
10 Barbell Push Press
20 Banded Pull Aparts

Strength:
2-3 Mins to warm up to working weight
6 mins
3×3 Split Jerk Strict Press at 50,55,60% of Strict press 1RM https://www.catalystathletics.com/exercise/408/Press-In-Split/Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

6 mins
3×3 Jerk Balance at 50,55,60% of Strict press 1 RM https://www.catalystathletics.com/exercise/193/Jerk-Balance/ Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.

Metcon: 19 mins
In Teams of Two Complete
4 Rounds of
4 Min AMRAP
10/8 Cal Row/Bike
8 Deadlift 135/95
6 HSPU

1 Min rest between AMRAPS

Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Warm Up: 8 Mins
Coach Lead

Technique: 12 Mins 
5 Min Snatch Set Up
3 x 5 Snatch lift off – tempo
3 x 5 Snatch Panda Pull – Tempo to hip pocket
3 x 5 Tempo Squat Snatch – Fast under the bar

Strength: 20 Mins
3 x 3 Squat Snatch
*around 75-85%

Dive Team

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Hamstring Mobility

Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side using a plate Front Foot Elevated Split Squats

Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires

**For the Box Step Up To Jump Use A Lower Box Or Stack Of Bumper Plates**

CSU Hockey

Warm Up 10 Mins
2 Rounds
Walking Samson Stretch N-S
6 KB Deadlifts
6 Box Step Up
Then: 2 mins /side Lax Ball Glutes

Hips 10 Mins
6 Min Circuit
10 /leg Long Leaver Single Leg Hip Bridge video
12-15 Glute Bridge
10 /side Front Foot Elevated Split Squats

Metcon: 10 Min Cap
10 Min Ascending Ladder
KB Deadlift
KB Goblet Squats
Alternating Box Step Up To Jump
2-2-2-4-4-4-6-6-6-8-8-8……. until time expires

**For the Box Step Up To Jump Use A Lower Box Or Stack Of Bumper Plates**

CSU Crew Team

Warm Up 10 Mins
3 Rounds
100 m Row
5 Burpees
7 Kipping K-2-E

Strength:
4 Rounds Back To The Basics
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 20 min Cap
1000 m Row
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

500 m Row
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

1000 m Row
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

    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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