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Monday February 15, 2016 CrossFit Stapleton- Denver, CO

WHAT IS THE CROSSFIT OPEN?

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.

SIGN UP TODAY!

You have 9 days to register

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 12 minutes (6 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%

A2. Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%

B. For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar

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Fitness-

A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 Thrusters

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BOOTCAMP RX CLASS:

A. Four rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 KB or DB Thrusters

B. Cash-Out:

20/arm Turkish Get-Ups

*Build weight every 5/arm

* NOT for time

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