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Monday October 8, 2018, CrossFit Stapleton – Denver, CO

7
Oct

Monday October 8, 2018, CrossFit Stapleton – Denver, CO

MIGRATING FROM ZENPLANNER TO PUSH PRESS (Client Management System)

We will be making the OFFICIAL switch from ZenPlanner to Push Press on 10/15! 

If you have not yet taken action on setting up your PushPress profile and updating your credit card please do so! 

You have all received a unique email with a link guiding your through transition steps. 

If you have NOT received a migration request email – please reach out to TAYLER@CROSSFITSTAPLETON.COM for assistance. 

 

CROSSFIT CLASSES:

Performance-

A1. Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

 

– Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

 

A2. Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

 

B. “Helen” – Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Compare today’s training results with April 16

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Fitness-

A1. Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 3 rep

 

A2. Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ a challenging (80%ISH load)

 

B. Three rounds for time of:
400 Meter Run
21 Russian Kettlebell Swings
6 Tempo/Jumping Pull-Ups / 12 Ring Rows

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BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

A. E5MO5M for 30 Minutes:

250m row

10 Box Step Ups

10 Dumbbell Clean and Jerk

5 Burpees

 

– Rest 5

 

 

B. 10 Min AMRAP:

20 Cal Assault Bike

20 Jumping Air squats

10 Push Ups

30 Double Unders

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