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Thursday February 18, 2016 CrossFit Stapleton- Denver, CO

HAVE YOU REGISTERED FOR THE CROSSFIT OPEN?

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores.

If you plan on working out on any Friday at all over the next 5 weeks…

SIGN UP – You will be doing them anyways!

OPEN

SIGN UP NOW!

The fun begins in 6 days.

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B. Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

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Competition-

A. For time:
21 Thrusters (95/65 lbs)
7 Muscle-Ups
18 Thrusters
6 Muscle-Ups
15 Thrusters
5 Muscle-Ups
12 Thrusters
4 Muscle-Ups

B. Two sets of:
100 Double Unders
25 Shoulder to Overhead (95/65 lbs)
Rest 3 minutes

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BOOTCAMP RX CLASS:

A. For time:
21 Wall Balls
7 Med-Ball Passovers
18 Wall Balls
6 Med-Ball Passovers
15 Wall Balls
5 Med-Ball Passovers
12 Wall Balls
4 Med-Ball Passovers

B. Two sets of:
100 Double Unders
25 Shoulder to Overhead (95/65 lbs)
– Rest 3 minutes

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