February 21, 2024 by DNRadmin

2/21/24

CrossFit DNR Voted Best Of NoCo by NoCo style magazine Gymnastic Olympic lifting Power Lifting Endurance

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Freedom WOD Classes

Warm Up: 10 Mins
200m Row
Walking Samson Stretch down and back
8 Air Squats
5 Speal Rolls
8 Back Squats
5 Front and Lateral Kicks
8 Thrusters

Strength: 20 Mins
5×5
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 18 Min Cap
For Time: RX
10-9-8-7-6-5-4-3-2-1 Thruster 115/80
100-200-300-400-500-600-700-800-900-1000m Row, SkiErg or Bike

Scaled:
10-9-8-7-6-5-4-3-2-1 Thruster 95/65
100-150-200-250-300-350-400-450-500-550m Row, SkiErg or Bike

Functional Bodybuilding Class

Wednesday:

Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 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 – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps

DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm

DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm

Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row

3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Logging Team:

Lumberjack 20

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Front Squats
Run 400m
20 Burpees
Run 400m
20 Pull ups
Run 400m
20 Box jumps
Run 400m
20 Squat Cleans
Run 400m

Olympic Lifting

Drills: 10 Mins
Coach Lead Snatch Drills
– High Hang Power Snatch
– Back Rack Push Press / Jerk
– Tempo Power Snatch

Strength: 30 Mins
3 x Complex: Build to moderate load with good technique
3 Snatch Grip Back Rack Push Jerk
3 Overhead Squat
3 Hang Power Snatch
3 Power Snatch

Then:
3 x 5 Power Snatch – Moderate weight
3 x 5 Overhead Squats w/ 2 sec pause – Moderate weight

    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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