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Thursday July 26, 2018, CrossFit Stapleton – Denver, CO

25
Jul

Thursday July 26, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!!

 

Naked Turkey Burgers loaded w/ Chile-Lime Zucchini Salsa Over a Bed of Arugula

Ingredients:

For the Burgers –

1# ground turkey
1 egg yolk
2T Worcestershire sauce
1t garlic powder
1t ground cumin
1/4C EVOO (or avocado oil) mayonnaise

1T Sriracha
1 shallot (peeled & minced)
1/4C cilantro (leaves minced fine)
1/4C almond flour
2T EVOO for searing

For the salsa –
1 zucchini (diced small)
1 cucumber (peeled & diced small)
1C cherry tomatoes (halved)

1 lime (zested/juiced)

1T Tajin Classic Seasoning (chili-lime)

2T EVOO

For Serving –

Avocado (sliced!)

4C arugula

 

Directions:

1. Set oven to 375F.

2. Mix ALL burger ingredients (minus EVOO) in a medium sized mixing bowl and combine

well.

3. Portion out burger mix into 4-6 patties (depending on you burger size preference) and mold

them into patties – place on a plate OR store raw patties in a single layer in an air tight

container in the fridge.

4. When you are ready to cook the burgers, heat EVOO in a large skillet over medium-high

heat and (once oil is hot) sear burgers 1-2 minutes / side – just enough to get a nice brown

crust.

5. Transfer seared burgers to a foil line baking sheet and pop in the oven to wrap up the

cooking process – they will need between 10 minutes to finish up in there!

6. While the burgers cook put your salad together.

7. Mix ALL salad ingredients together in a sealable Tupperware.

8. Serve cooked burgers over a bed of arugula and top with a heavy serving of salad and a

few fresh avocado slices! Store your extra salsa in the fridge for use later in the week!

9. Enjoy!

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

B. Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

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Fitness-

A. Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups Progression / Skill Work :90
(Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit Progression x 45-60 seconds

 

 B. Three rounds for time of:
20 Calories of Rowing
15 Pronated Grip Ring Rows
10 Pike off the Box OR L – Seated Presses

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds

8 Jefferson Curl

8/arm Incline Alt Dumbbell Bench Press (top down)

10/side Paralette Support Dumbbell Row

6/side Half Kneeling Bottoms KB Windmill

 

B. For Time

75 Wallball

50 Alt Dumbbell Snatch

75 Wallball

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