March 22, 2024 by DNRadmin

3/22/24

Kari Pearce Power Abs CrossFit DNR Fort Collins Colorado

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Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds :30 Each:
Plank Hold
Hollow Hold
Left Side Plank Hip Lifts
Right Side Plank Hip Lifts
Push ups

Strength: 8 Mins
8 Min EMOM:
Odd: 4 Bench Press 70-75%
Even: Core – Max Effort Static Hold
Core options:
– Hanging L-Sit or L-Tuck – Video
L-Sit Hold – tuck knees or place hands on ground as needed – Video
– Hollow Hold
– Plank

Mobility: 10 Mins
10 Min Hip Stretch – pick a few and hold static for at least 2 mins
– Wall Split
– Butterfly / Frog
– Couch Stretch
– Pigeon Stretch 
90/90 Hip Switch – hold static or alternate as needed

Metcon: 15 Mins
15 Min AMRAP:
8 Box Jumps 24/20
3 Power Snatch 135/95
8 Alt. DB Step Ups 50/35 – any height – hold db anyway desired
1 Lap “Sandbag Carry” – Video
*1 lap = Pick object up in your lane, walk out E door then around building and back in W door. Lap ends at your lane.
***Use any object at appropriate weight for the “sandbag carry” just keep it hugged in front of your body. Heavy slam ball, Bumper plate, KB, etc.

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: 60 Minutes

Legs Day The Day We Die

180 Walking Lunges

1 Set Do Not Rest Or Pause

Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.

4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations

Deadlift SuperSet

3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)

Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again

    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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