September 20, 2023 by DNRadmin


db workout CrossFit DNR Fort Collins Colorado Open 2018


Freedom WOD Classes

Warm Up: 12 Mins
2:00 DU Practice
2 Rounds:
5 Ring (TRX) Y’s – Video
5 Ring (TRX) T’s – Video
5 Ring Rows
5 / Side DB Hang Clean & Press
Then: 4:00 Shoulder mobility. Roll or stretch

Strength: 15 Mins
15 Min EMOM (5 Rounds)
Min 1: 10 Strict HSPU as hard as possible OR 5 Negative HSPU
Min 2: 15/12 Cal Bike Sprint
Min 3: Rest

Metcon: 10 Mins
10 Min AMRAP Ladder
2-4-6-8-10…. Left Arm DB Hang Clean & Press 50/35
2-4-6-8-10….. Right Arm DB Hang Clean & Press 50/35
*30 DU / 45 Singles after each round

Functional Bodybuilding Class

Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Penguins/Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest
Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 20 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2:
-Chest supported T-Bar Row or Standing T-Bar Row
2 sets x 100 Reps
Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
V-Bar Pull Downs
4 Sets x 15 Reps (lean forward during the negative/lean back during the contraction
Double Handle Bent Over Seated Cable Rows
2-3 Sets x 20 Reps (stayed leaned forward)
Seated V-Bar Cable Mid Trap Shrug
2-3 Sets x 15 Reps (slow reps with slight hold at the top)
Dynamic Seated Cable Row
2-3 Sets x 20 Reps (keep low back tight and exaggerated the extension and flexion of your upper back)
Super Set
2-3 Sets x 20 Reps
 Dumbbell Row
Seated Shrugs

Olympic Weightlifting Class

Warm Up: 8 Mins
Athlete choice

*Session Focus Video: Tall Clean and Clean Complex Video

Strength Drills: 15 Mins
PRACTICE – Light weight (including unloaded bar or pvc)
Perform 5 Reps at at time and at least 5 sets of each:
Tall Muscle Clean
Tall Power Clean
Tall Clean

Strength Complex: 20 Mins
Every other minute x 20 mins (10 Rounds):
Complex = 1 Power Clean + 1 Squat Clean
*Refer to video. Focus on receiving the bar at the same height for both movements. Increase weight each round and try to gauge how far you need to drop on the squat clean based on how high you pull the power clean.


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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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