May 1, 2024 by DNRadmin

5/1/24

Turkish Get Up CrossFit DNR Fort Collins Colorado

Share

Freedom WOD Classes

Warm Up: 14 Mins
1:30 / Side LAX Rotator Cuff
10/Side DB Ext. Rotation
10 Wall Glides
15 Pull Aparts
10 KBS
5:00 Turkish Get Up Practice – Coach Lead OR Mobility – Video

Strength: 8 Mins
8 Min EMOM:
Odd: 8-10 HSPU as hard as possible
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

Metcon: 18 Min Cap
3 Rounds For Time:
Right Arm:
3 Turkish Get Ups 53/35
8 KB Snatch
50′ KB Front Rack Lunges (E-W-E)
50′ Farmer Carry E-W-E
Left Arm:
3 Turkish Get Ups
8 KB Snatch
50′ KB Front Rack Lunges (E-W-E)
50′ Farmer Carry E-W-E
*Complete 1 full round on right arm, then full round on left arm. Repeat for 3 rounds each. Substitute for DB 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

30 Min Strength EMOM
0-5: 1 Tall Clean+ 2 Front Squats
5-10: 2 Front Squats – Heavy
10-15: 2 Clean High Pulls – Heavy
15-20: 2 Power Cleans – Heavy
20-25: 2 Squat Cleans – Heavy
25-30: 1 Squat Clean – As heavy as possible

Auxillary Strength: 10 Mins
3 x Superset
5 Strict Press + 1 Split Jerk – 75% Strict Press
5 Tall Box Jumps

    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]