September 29, 2022 by DNRadmin

9/29/22

Squat-CrossFit-DNR-Kids-Fort-Collins-Colorado-Gym-Near-Me-CSU

Share

Freedom WOD Classes

Warm Up: 7 Mins
2 Rounds :30 Each
Burpees
Kip Swings
Push Ups
Pull Ups
Then 1:30 / Side LAX Roll Posterior Shoulder

Strength: 15 Mins 
3 x Superset
10 Shoulder Press @80% of Strict Press
6-8 Dips As hard as possible
3:00 Rest Between Sets
*Begin with strict press and finish with push press as needed.
ex: 6 Strict Press + 4 Push Press. Stay unbroken

Metcon: 16 Mins
16 Min Partner AMRAP:
30 HSPU
30 Alternating Goblet Lunges 53/35
30 Goblet Squats 53/35
30 Ball Slams
*1 Athlete works and 1 athlete rests. Alternate as desired

Functional Bodybuilding Class

LEG DAY!

Giant Set
2×21’s
7 reps Narrow Stance Hack Squats (partials 1/2 rep up bottom-parallel)
7 reps Narrow Stance Hack Squats (partials 1/2 rep down top-parallel)
7 reps Narrow Stance Hack Squats (full rom)
Complete 21 reps with no rest between partials and fulls = 1 set

Giant Set
2×20
Leg Curls
High Hip KB/DB RDL
Walking Lunges (20 steps per leg = 40 steps)

Giant Set
2×21’s
7 reps Wide Stance Hack Squats (partials 1/2 rep up bottom-parallel)
7 reps Wide Stance Hack Squats (partials 1/2 rep down top-parallel)
7 reps Wide Stance Hack Squats (full rom)

Super Set
2×20
X Band Walks (20 steps each direction)
Single Leg Hip Thrust (drive through the heal, 20 steps each direction)

 

    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]