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Thursday February 9, 2017 CrossFit Stapleton- Denver, CO

Ever Wonder What the Colorful Cords Hanging From the Gym Wall Were??

CSCORD

CROSSOVER SYMMETRY!!!

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Crossover Symmetry is an evidence based shoulder health and performance system, developed by top sports physical therapists, athletes and coaches.

The programs are designed to facilitate safe and efficient shoulder mechanics in order to eliminate pain, reduce the risk of injury and optimize performance.

To Learn More About Crossover Symmetry, Follow the Link Below!!

http://crossoversymmetry.com/what-is-crossover-symmetry/

 

CROSSFIT CLASSES:

Performance

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Followed by…Every 2 minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75-80%

B. Three rounds for time of:

Run 400 Meters

12 Front Squats (185/135 lbs)

12 Toes to Bar

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Fitness-

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat 5×5 (light/moderate load)

Followed by…Every 2 minutes, for 4 minutes (2 sets):

Back Squat x 5 reps (slightly heavier)

B. Three rounds for time of:

Run 400 Meters

12 Goblet Squats

12 Levers (anchored off of the KB)

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BOOTCAMP RX CLASS:

A. 4 Rounds for time:

500m row

15 Pull-ups

20 Ball Slams

25 Mountain Climbers

 

B. Not for Time

100 Hollow rocks

100 Sit-ups anchored

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