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Friday August 17, 2018, CrossFit Stapleton – Denver, CO

16
Aug

Friday August 17, 2018, CrossFit Stapleton – Denver, CO

Do you have any friends or family that need a little extra push to get back into a healthy routine again?

We have developed a ‘Fall 90-Day Kickstart’ Program for NEWBIES! 

Have them email tayler@crossfitstapleton.com to get started 

YOU (current members) are also welcome to jump in on this program too! 

Starting in the FALL we will be expanding our Yoga program to 6PM on Tuesday’s and Thursdays! This will be in addition to the normal Tuesday/Thursday 5AM & Saturday 7AM schedule 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B. Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

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 Fitness-

A. Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press 5 x 3

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps (a wee be heavier than your last x3 set)

B. Three rounds for time of:
500 Meter Row
15 Knees to Chest
15 Pike off the Box HSPUs

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 BOOTCAMP RX CLASS:

A. 4 Rounds:

10 Reverse Sled Drag

45 second Feet elevated plank

10 Straddle Leg Lifts

10 Meter Dual KB Overhead Carry

 

B. 20 Min AMRAP:

10 Meter Single Arm OH DB Walking Lunge Left Arm

20 Alt Dumbbell Snatch

10 Meter Single Arm OH DB Walking Lunge Right Arm

20 Alt Single Arm Clean and Jerk

Run 200 meters

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