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Friday June 16, 2017 CrossFit Stapleton- Denver, CO

 

Quarterly Baseline WOD Test Day is COMING SOON!!!

Friday July 14 is the day!! 

ALL Classes for the day will provide the opportunity to complete the workout!!

Let’s see those improvements!!  

 

 

Happy Friday!!

 

CROSSFIT CLASSES:
Performance-
A. Take 15-20 minutes to cycle through and practice various gymnastics elements
that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg,
Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x
30-60 seconds, L-Pull-Ups, etc…
B. Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
– Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads
– 135/95 lbs.
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Fitness-
A. Take 15-20 minutes to cycle through and practice various gymnastics elements
that you need to work on – examples . . . Pistol Progression (banded/rolling/etc) x
4-6 reps each leg, Handstand Holds or Plank holds x 60-90 seconds, L-Sit (single
leg) Progression x 30-60 seconds… etc.
B. Against a two-minute running clock, complete:
3 Hang Power Cleans
6 Push Press
9 Front Squats
Max Reps of Burpees
– Rest 2 minutes between sets, and complete a total of five sets.
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. Against a 3 minute clock – complete:
3 HSPUs
6 DB Push Presses
9 DB Front Squats
12 DB Snatches (6/arm)
– Rest 2 minutes between sets
– Complete 5 total sets
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