April 10, 2024 by DNRadmin

4/10/24

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Freedom WOD Classes

Warm Up: 8 Mins 
200 M Run
5 Burpees
10 Strict Press
10 / Side Ext. Rotations
20 Pull Aparts
5 Burpees
200 M Run

Strength: 8 Mins
Odd: 5-7 HSPU (increase difficulty from last weeks 6-8 reps)
Even: Handstand / DU / or MU practice

Mobility: 5 Mins
Shoulders or Calfs – Athlete Choice

Metcon: 15 Min Cap
5 Rounds For Time:
200 M Run
5 Burpee Broad Jumps 6’/4′
7 T2B
9 Russian KBS 70/53

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

Squat Clean Drills: 20 Mins
Light weight technique focus:
2 x 5 Tall Cleans
2 x 5 Hang Squat Cleans –
2 x 5 Tempo Squat Cleans
3 x 3 Complex:
1 Tall Clean + 1 Hang Squat Clean + 1 Tempo Squat Clean

10 Min Strength EMOM:
1 Hang Squat Clean + 1 Squat Clean
*Start at 40-50% and build to ~80%

10 Min Strength EMOM:
1 Strict Press + 1 Push Press + 1 Push Jerk
*Start at 40-50% of Strict Press and build to ~80%

    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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