July 2, 2024 by DNRadmin

7/2/24

CrossFit DNR Bench Day Best Gym In Fort Collins Open Prep

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Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Mins to warm up to 70%
Then
Every 2 Min x 10 Mins
3 reps @ 70% + 5lbs

Metcon: 20 Min Cap
5 Rounds
3 Min AMRAP
3 Handstand Push Ups
6 Alt KB Goblet Lunges 70/53 Scaled 53/35  
9 Box Jump Overs 24/20

1 Min rest

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up 5 Mins
1 Min of Each
Lunges
Inchworms
Air Squats
KB RDL

Strength: 15 mins 
Tabata 45/15
3 sets
Knelling quad ext. + jump
In/out Squats
Super Hero Squats
Lateral Lunge touch
Front/back Lunge each side

Metcon: 20 Min Cap
160M Walking Lunges
80 Wall Balls
40 KBSwings
20 Burpees
10 Cal Bike

    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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