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Friday August 24, 2018, CrossFit Stapleton – Denver, CO

23
Aug

Friday August 24, 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 two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%

B. Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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Fitness-

A. Every two minutes, for 6 minutes (3 sets):
3x Hang Clean ‘Shrugs’ (arms stay straight)

Followed by…

Every two minutes, for 6 minutes (3 sets):
3x Muscle Cleans (no hip re-bend)

Followed by…

Every two minutes, for 6 minutes (3 sets):
3x Hang Power Cleans

B. Five rounds for time of:
3 Hang Power Cleans
6 Front Squats
12 Alternating Front-Racked Reverse Lunges

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 BOOTCAMP RX CLASS:

A. 4 Rounds:

2 Rope Climbs

5 Stone to Shoulder

10 Ring Bone Saws

20 Second Pull Up Hold

 

B. 25 Min AMRAP:

With a partner, divide work evenly –

200 Meter Farmers Carry

200 Meter Reverse Sled Drag

200 Meter Ball Bear Hug Carry

200 Meter Sled Push

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