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Monday September 3, 2018, CrossFit Stapleton – Denver, CO

2
Sep

Monday September 3, 2018, CrossFit Stapleton – Denver, CO

COMING SOON! 

CrossFit Kids STARTS THIS WEDNESDAY 

 

Email tayler@crossfitstapleton.com if you would to sign your kid up for a last minute registration !! 

Ages 11-15 

Fall ‘session’ will run September 5 – November 14th

Classes: Monday/Wednesday 4:30-5:40 

– Fall session package is $395

– Partial (1x/week) package is $295

 

CROSSFIT CLASSES:

Performance-

A. “Jackie” – For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Compare results to April 9, 2018.

Rest until relatively recovered, and then…

B. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

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Fitness-

A. “Kinda-Jackie” – For time:
Row 1000 Meters
50 Air Squats
30 Ring Rows

B. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
:30-45 HS Hold (or :60 high plank hold)
Rest 90 seconds

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BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

A. EMOM 20

Min 1- :50 Wallballs

Min 2- :50 Max Jumping Air Squats

Min 3- :50 Push Up

Min 4- :50 Max Assault Bike/Row

-Rest 4-

15 Min AMRAP

5 Handstand Push Ups

10 Burpee High Jump

15 Kettlebell Deadlift

20 m Dumbbell Push Bear Crawl

25 Ball Slam

-Rest 2-

1 ATTEMPT MAX EFFORT

Farmers hold with 70s/55s

 

B. Optional Booty work – 3 Rounds:

50 Dumbbell Frog Pup

20/direction lateral band walk

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