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Friday February 12, 2016 CrossFit Stapleton- Denver, CO

judges-trainer-course

Online Judges Course (2016)

Overview

The 2016 CrossFit Judges Course offers an introduction to the skills a CrossFit Judge will use during any competition. This course includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed the aspiring judge will test their skills on the Final Exam. These skills should be practiced and maintained regularly. Upon successful completion of this course a Certified CrossFit Trainer may claim 2 CEUs towards their continuing education.

REGISTER HERE

We would LOVE to get a few of you athletes ‘certified’ as judges for the 2016 CF Open! We need a little help filling out our ‘judging bench’ during the open this year.

The course is super informative and you are guaranteed to learn a great deal on what ‘good range of motion’ and solid ‘mechanics’ should look like. Plus to you get a fancy cert that allows you to legitimately ‘judge’ your friends… whats better then that?

 

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B. Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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Fitness-

A. Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Goblet Squats
15 Box Jump or Step-Overs
20 Alternating Reverse Lunges with Kettlebell

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BOOTCAMP RX CLASS:

A. 5min AMRAP:

10 med-ball passovers

10 russian twists (2:1)

10 med-ball sit-ups

10 mountain climbers on med-ball

B. Five rounds for time of:
10 Goblet Squats
15 Box Jumps
20 Jumping lunges

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