March 13, 2024 by DNRadmin

3/13/24

CrossFit-DNR-Fort-Collins-Colorado-Pride

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Freedom WOD Classes

Warm Up / Mobility: 10 Mins
2:00 Jump Rope
1:00 PVC Shoulder ROM
10 Alt Step Ups
10 Jefferson Curls
10 Deadlifts
10 Good Mornings
:30 Hollow Rocks
:30 Plank Crunches
Down & Back Heel Walk – Video

Shoulder Activation: 10 Mins
1:30 / Side Roll Rotator Cuff
2 Rounds:
15 Band Pull Aparts
15 / Side – Band External Rotations – Video
10 Wall Glides
10 Band Lat Press Downs

Metcon: 12 Mins
12 Min AMRAP:
20 Box Jumps 24/20
20 Sit Ups
10 Deadlifts 155/105
10 T2B or V-Ups
*Don’t tear your hands! V-up as needed.

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

Olympic Lifting

Strength: 30 Mins
8 x 1 Complex – heavy per technique
1 Split Jerk From Rack
1 Hang Power Clean
1 Hang Squat Clean
Then
3 x 1 Squat Clean – Mod Heavy

Auxilary Strength: 15 Mins
3 x Complex
3 Strict Press + 3 Push Press
3 x 8 Back Extensions

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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