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Friday October 12, 2018, CrossFit Stapleton – Denver, CO

11
Oct

Friday October 12, 2018, CrossFit Stapleton – Denver, CO

BUMPER’S CLUB TUESDAYS & THURSDAYS 6-7PM

Our Bumper’s Barbell Club will be starting on a NEW lifting cycle THIS coming Tuesday (10/16) 

If you have not YET checked this class out NOW is the time. NO barbell experience is required! 

This class runs EVERY Tuesday / Thursday at 6PM

 

CROSSFIT CLASSES:

Performance-

A. Deadlift:
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

 

B. Three rounds for time of:
800 Meter Run
40 Cossack Squats (55/35# – Goblet Squat Hold)
20 Pull-Ups

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Fitness-

A. Deadlift – 6 Set:

       5 – 5 – 5 – 3 – 3 – 3
– Rest 2-3 minutes between sets.

 

B. Three rounds for time of:
800 Meter Run
40 Cossack Squats (body weight)
20 Ring Rows

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BOOTCAMP RX CLASS:

A. 3 Rounds

A1. 6/side Half Kneeling Arnold Press

A2. 10m Forward and Reverse Plank Walkout with feet on sliders

A3. 30sec/side Side Star Plank with dumbbell in top hand

 

 

B. For Time (35 Min Cap):

Row 100/80 Cals
100 Wall Balls 20#/14#
100 Ab Mat Situp
100/80 Cal Assault Bike

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