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Monday May 7, 2018, CrossFit Stapleton – Denver, CO

6
May

Monday May 7, 2018, CrossFit Stapleton – Denver, CO

BONUS CHALLENGE WEEK #2 – SLEEP

This week we tackle SLEEP. 

To gather these bonus SLEEP points you must spend 7 STRAIGHT hours (these cannot be accumulated throughout the day (unless you work night shift) in bed. We obviously cannot help it if you wake up in the night or take some time falling asleep – BUT we want you to plan your evenings accordingly so you can hop into bed and give yourself at least 7 hours to lay/sleep in there. 

A solid nights rest has MANY benefits (weight loss/improved cognitive function/immune system boost/etc). A LACK of sleep can seriously hinder your weight-loss, as sleep triggers a number of hormones that influence cravings and a tendency for weight gain. YIKES! 

Sleep is one of the most underestimated tools in our arsenal for overall health and recovery. 

Check THIS out (Sleeping for Performance) 

Keep an eye on the Facebook page (request to join page HERE if you have’t already) 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

 

B. Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Deadlift 8 x 5

 

B. Against a 2-minute running clock, complete as reps as possible of:
Row 250 Meters

Burpees (Set 1 & 2) THEN Box Jumps (Sets 2 & 4)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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BOOTCAMP RX CLASS:

Monday Monster Mash– 40 Minutes

A. 15 MinuteAMRAP

50 Double Unders (Sub = 75 SUs)

10 Meter sled push (moderate weight)

10 Pull ups

– Rest 5 Minutes

 

B. 10 Minutes AMRAP

10m Walking Lunge

20 HeavyRussian kettlebell swings

5 Burpee Box Jump Overs

– Rest 3 Minutes

 

C. 7 Minute AMRAP

150 Row

10 Wall Balls

5 HSPUs (Sub = L Seated DB Strict Presses)

*cool down*

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