Call Us: (720) 443-3962 | Login

Friday September 14, 2018, CrossFit Stapleton – Denver, CO

13
Sep

Friday September 14, 2018, CrossFit Stapleton – Denver, CO

CrossFit Kids NOW at CFS !

Email tayler@crossfitstapleton.com if you would to sign your kid up for a last minute registration !! 

Ages 11-15 

Fall ‘session’ will run September 5 – November 14th

Classes: Monday/Wednesday 4:30-5:40 

– Fall session package is $395

– Partial (1x/week) package is $295

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

 

B. For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run

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

Fitness-

A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Power Snatch x 3

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch Powerx 2

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
FULL Power Snatch (from floor) x 1

 

B. For time:
800 Meter Run
50 Pronated grip ring rows
800 Meter Run

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

 BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 15 Tall Kneeling Banded Hip Thrusts @ 31X2

A2. 15 Banded Goodmorning @ 31X1

 

B. 3 Rounds:

B1. 6/leg Kettlebell Front Rack Reverse Lunges

B2. 10 Ring Body Saws

B3. 30 sec/side Side Star Plank

 

C. For Time – 21-18-15-12-9-6-3:

Burpees

American KBS

*200m run after each round

Leave a Reply