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Monday January 30, 2017 CrossFit Stapleton- Denver, CO

wine and yoga

Drink and Stretch IS BACK!!

Friday February 3rd at 6:15 with Lora!!

Follow the Link Below to Register!

https://crossfitstapleton.sites.zenplanner.com/event.cfm?eventId=892AC7A6-9AF9-41DD-BCC2-64B4E2A2A136

$20 for Yoga, Wine and Snacks!!

Not to Mention Awesome Company!!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still

learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B. Three sets for max reps against a 3-minute running clock:

Row 600/500 Meters

Pull-Ups x Max Reps

Rest 3 minutes

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 5 Strict Pull-ups (or Ring Rows) + 5 Ring/Bar Dips (or Push-ups)

Station 2 – :30-45 HS Hold (or plank hold)

Station 3 – L-Sit Progression x :60 TOTAL seconds (:30/side)

(accumulate the time if you’re unable to maintain this position unbroken)

B. Three sets for max reps against a 3-minute running clock:

Row 500/400 Meters

10x Jumping Negatives (or 10 Ring Rows)

Rest 3 minutes

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BOOTCAMP RX CLASS:

A. EMOM for 18 minutes:

Station 1 – 5 Strict Pull-ups (Sub = 3x jumping negatives)

Station 2 – 5 Strict HSPU (w/ a mat or two if needed) SUB = L-Seated DB Press

Station 3 – :30 Plank Hold

B. 3 Sets for Time:

400m run

10 Wall Balls

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