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Friday July 27, 2018, CrossFit Stapleton – Denver, CO

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Jul

Friday July 27, 2018, CrossFit Stapleton – Denver, CO

2010 Labs SimplyPre 

NOW on the shelves at CFS 

Why is it different? 

A natural pre-workout product that cycles formulas so you continually get results!

Cycling between the four unique Simply Pre Workout formulas every 30 days, you can continue receiving optimal results without plateau or adrenal fatigue.

 

 

CROSSFIT CLASSES:

Performance-

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

 

B. In teams of three, complete as many rounds and reps as possible in 18min:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with 32/24 kg Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

———————————————————————————————————————

Fitness-

Performance-

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

 

B. In teams of three, complete as many rounds and reps as possible in 18min:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with 32/24 kg Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

———————————————————————————————————————

 BOOTCAMP RX CLASS:

A. 4 Rounds:

8/side Kettlebell Crossbody Deadlift

10 V-Up to Tuck Up

8 Dual KB Reverse Curl

30 second/side Contralateral Isometric Glute Bridge

 

B. For Time:

50-40-30-20-10

Ab Mat Situps w/ Light Dumbbell Across Chest

25-20-15-10-5

Cal Row

20 Jumping Air Squats after each round

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