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Monday June 29, 2015 CrossFit Stapleton- Denver, CO

July 4th Weekend Schedule Changes (THIS Weekend)

KB4th

Friday 7/3: 5 and 6am classes ONLY (No 5:30am bootcamp)
Saturday 7/4: 8am class ONLY
Sunday 7/5: NO CLASS

Please check ZP for up to date scheduling…

Please enjoy your weekend.. and stay safe!!

 

CROSSFIT CLASSES: 

Performance/Fitness-

  1. Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    45-60 seconds of L-Sit or L-Sit Progression with Boxes
  1. Every 3 minutes, for 15 minutes (5 sets):
    Row 250 Meters
    10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

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BOOTCAMP RX CLASS: 

WOD – 4 Rounds for Time:
5 KB push presses per arm (55/35)
10 KB swings (55/35)
15 Goblet Squats (55/35)
150m Run
MyZone: Pace/ Yellow

Rest 3 minutes… then…

3 Rounds for Total Reps:
1 Minute Pullups (sub ring rows)
1 Minute Jumping Lunges
1 Minute Situps
1 Minute DUs (sub mountain climbers/ double count)
1 Minute Rest
MyZone: Pace/ Yellow

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