February 9, 2024 by DNRadmin

2/9/24

CrossFit DNR Brother Bro's CrossFit Open 2024 best gym in Fort Collins best gym in Northern Colorado best coaches best athletes best programming best community

Share

Open Shirt Order Deadline: Friday 2/16/24

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
25 Double Unders or Single Unders
10 Strict Knee Raises
10 Sq Cleans

Mobility: 5 mins 
2  mins /side Couch Stretch

Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Russian Twist w/out weight (focus on trunk rotation)
Penguin aka Heel Taps
Bicycle Crunch
Straight Leg Hip Lift Corkscrew video

Metcon: 20 min Cap

“CrossFit Open 16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes-to-Bars / Scaled Knee to Navel 
50 Double Unders / Scaled Single Unders 
15 Squat Cleans 135/85 / Scaled 95/55 (or 75/45)

You must complete all the above in under 4 mins to move to the next 4 mins below
Note: If you can turn the above into a 12 min AMRAP if you can not make it through the first 4 mins under time

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel 
50 Double Unders / Scaled Single Unders
13 Squat Cleans 185/115 / Scaled 115/75 (or 85/55)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel
50 Double Unders / Scaled Single Unders
11 Squat Cleans 225/145  / Scaled 135/95 (or 95/65)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel 
50 Double Unders / Scaled Single Unders
9 Squat Cleans 275/175 / Scaled 155/115 (or 115/75)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars / Scaled Knee to Navel 
50 Double Unders / Scaled Single Unders
7 Squat Cleans 275/175 / Scaled 185/135 (or 135/95)

Stop at 20 minutes.

Functional Bodybuilding Class

Friday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2
-Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps

-Elevated Heel Narrow Stance Goblet Squat (heels in toes out)
2-3 Sets x 20 Reps

-Smith Machine Leg Press 3/4 reps aka don’t lock out at the top
2-3 Sets x 20 Reps

Super Set
2-3 Sets x 20 Reps
Elevated KB Sumo Squats  (use to boxes with a gap between them for your KB to travel through)
Split Stance KB Deadlifts
Lying Leg Curls (toes pointed away + Lifting chest off pad

3-4 Sets x 20 Reps
Walking Lunges w/ or w/out weight

3 sets of 30 total Steps
Optional replacement for Lunges:
A Weighted Box Step Ups
3 Sets x 30 total steps

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]