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Monday February 22, 2016 CrossFit Stapleton- Denver, CO

HAVE YOU REGISTERED FOR 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.

If you plan on working out on any Friday at all over the next 5 weeks…

SIGN UP – You will be doing them anyways!

OPEN

SIGN UP NOW!

The fun begins THIS Thursday…

 

CROSSFIT CLASSES: 

Performance-

A. Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

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

– Please compare your results to January 5, 2016.

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

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Fitness-

B. Three sets of:

Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips (or push-ups)
7 Burpees

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BOOTCAMP RX CLASS:

A. 50-40-30-20-10 – For Time: 

DUs

KB Swings

B. 14min AMRAP:
7 Box Jumps
7 Push-ups
7 Burpees

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