March 27, 2024 by DNRadmin

3/27/24

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Freedom WOD Classes

Warm Up: 10 Min Cap
400 M Run
20 Glute Bridges
10 / Leg – lying lateral leg lifts
10 / Leg – Fire Hydrants
:45 / Side Hamstring Stretch
:45 / Side Couch Stretch

Strength – 8 Mins
8 Min EMOM:
Odd: 4 Back Squats 75-80%
Even: Rest

Metcon: 22 Min Cap
Teams of 3:
2 Rounds NOT For Time:
60 Dual KB Sumo Deadlift – Video – pick a smart weight for new movement
120 Goblet Cyclist Squats – Video
300′ Walking Lunges – in gym 25′ sections
*1 Teammate performs a static “sandbag” hold, while 1 teammate works, and 1 teammate rests. Switch in and out of each station as desired and perform the total reps as a team. That means athletes do not have to split reps evenly. Move with a purpose but also take your time with new movements.
***Don’t worry, tomorrow we’re gonna breathe 😉

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

Shoulder Warm Up: 6 Mins
1:30 / Side Roll Rotator Cuff
20 Pull Aparts
15 Arnold Rotations
10 Wall Glides
15 / Side DB External Rotations

Press Strength Complex: 12 Mins
3 x 1 Unbroken Complexes – 80% of Strict Press:
3 Strict Press
3 Push Press
3 Split Jerks

Clean Strength: 10 Mins
3 x 8 Hang Clean High Pulls – 60% Clean 1RM

Strength EMOM – 10 Mins
EMOM: 1 Power Clean & Jerk – Build to a heavy rep. No misses.

    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. 

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