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Thursday April 7, 2016 CrossFit Stapleton- Denver, CO

Road Trip Warrior

amanda1

I’m happy to be back this week after a week of traveling the southwest!  Hopefully all of you got a chance to meet our newest yogaRX teacher- Michelle.  She subbed for me last week while I was on my spring break adventure.  She’ll be taking over the newest classes that are added to the schedule:  Tuesday/Thursday nights at 6:15pm and Saturday at 8:15am.  Welcome to CF Stapleton, Michelle!

This week will be a mixture of postures we’ve been practicing with some arm balance reviews sprinkled in.  There will  be more of an emphasis on grounding and pull-up recovery to balance our work in cross fit.  Looking forward to seeing everyone this week!

Namaste.

– Amanda

yoga3

 

CROSSFIT CLASSES: 

Performance-

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B. Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders

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Fitness-

A. Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B. Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

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Competition-

A. Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C. Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

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BOOTCAMP RX CLASS:

A. Seven rounds for time of:
10 Dumbbell Push Presses
10 Box Jumps
10 Pull-ups

100m shuttle sprint (25 down/back x2) *OUTSIDE if possible*

B. Group Plank Party

  • Plank off (for max time!)
  • Try to beat your last time!

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