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Monday June 6, 2016 CrossFit Stapleton- Denver, CO

Great 1st Outside BootcampRX Class!! 

 

Please join us next week in the park at 7:30AM (8:30AM was a bit hot!) for more fun!

Where: Central Park Soccer Fields

When: SUNDAY’S at 7:30AM

Don’t forget this is a FREE class!!! Please feel free to bring along your friends and family.

CROSSFIT CLASSES:

Performance-

“Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
(start at 135/95 lb and add 10 lb. every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform 10 Handstand Push-Ups (ladies – 7 reps) on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all 10/7 HSPUs within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)

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Fitness-

“Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push-up x 15-20 reps on the minute, every minute, for up to 5 minutes. (If you make all 5 sets, terminate this portion of the workout and move on.
——–
Air Squats x 20 reps on the minute, every minute, for up to 5 minutes. (If you make all 5 sets, terminate this portion of the workout and move on.)


(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 15 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 15 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform 15 L-Seated Presses on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all presses within the designated minute, your workout is over.


(Goal is to keep working for as long as possible…to be the last man/woman standing.)

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

BOOTCAMP RX CLASS:

“Last Bootcamper Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push-ups x 20 reps on the minute, every minute, for up to 5 minutes. (If you make all 5 sets, terminate this portion of the workout and move on.
——–
Air Squats x 30 reps on the minute, every minute, for up to 5 minutes. (If you make all 5 sets, terminate this portion of the workout and move on.)


(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)

If you cannot complete all 15 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform 40 DUs , every minute, for a maximum of 7 minutes.

If you cannot complete all DUs within the designated minute, your workout is over.


(Goal is to keep working for as long as possible…to be the last man/woman standing.)

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

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