September 27, 2023 by DNRadmin


Ring Muscle Up CrossFit DNR Fort Collins Colorado


Freedom WOD Classes

Warm Up: 8 Mins
500 M Row / 400 M Run
Then 2 Rounds:
20 Pull Aparts
10 Scap Pull Ups
10 Kip Swings
5 / Side DB Strict Press

Strength: 15 Mins
15 Min EMOM:
Min 1: 10 Pull Ups / Muscle Ups – as hard as possible
Min 2: 15/12 Cal Row
Min 3: Rest
*Complete 10 total pulling reps, but mix and match as desired. Record your reps to build off of.
Ex: 1 MU + 9 PU or 5 MU + 5 PU

Metcon: 12 Mins
12 Min AMRAP:
200 M Run
5 Left Arm Devil’s Press 50/35
12 Ring Rows
5 Right Arm Devil’s Press 50/35

Functional Bodybuilding Class


Back Day

Seated Forward Leaning Lat Row


Seated Row

3 Sets / (20 / 20)

Seated Forward Leaning Lat Row: Lean forward with your shoulders over your quads and perform a v-bar low lat row

Seated row: lean forward to start the movement and lean back to perform the row keeping your shoulders in front of your hips.

Rope Lat Pulldown

2 Sets / 30 Reps

Performed like a face pull but as a lat pull down. As you pull down on the rope pull it apart as you get to your head/face getting your triceps parallel to the floor

V bar Lat Pulldown

4 Sets / 20 Reps

Incline High Elbow DB Row

3 Sets / 20 Reps

Laying face down on an incline bench perform a high elbow db row looks like a seal pull with high elbows

One Arm DB Row (2 Sec Hold Top & Bottom)

3 Sets / 15 Reps EACH

Seated Cable Rope Row Trap Shrug

3 Sets / 30 Reps

T Bar Rows (SLOW + 4 Drops)

2 Sets / 10++++

Reverse Hyper

3 Sets / 30 Reps

Can use a bench to perform movement or GHD pad

Olympic Lifting

Warm Up: 8 Mins
Athlete choice

*Session Focus Video: Tall Clean and Clean Complex Video (SNATCH)

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 Snatch
Tall Power Snatch
Tall Snatch

Strength Complex: 20 Mins
Every other minute x 20 mins (10 Rounds):
Complex = 1 Power Snatch + 1 Squat Snatch
*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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