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Thursday July 27, 2017 CrossFit Stapleton- Denver, CO

MARK YOUR CALENDER

 

There Will be NO Babysitting on TWO Saturdays Coming Up:

August 5th and August 12th!!

Please make other arrangements for your kiddos during these two weekends.

Thank You in Advance!

 

Happy Thursday!

 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Turkish Get-Ups x 3 reps each arm

Rest 90 seconds

L-Sit Tuck to Extension x 7-10 reps

(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

Rest 90 seconds

B. Every minute, on the minute, for 10 minutes:

8 Alternating Dumbbell Snatches (75/55 lbs)

Double-Unders x Max Reps

(Score total number of double-unders performed.)

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Fitness-

A. Four sets of:

Turkish Get-Ups x 2 reps each arm (keep it LIGHT!)

Rest 90 seconds

L-Sit Tuck Progression (:15-20/leg)

(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)

Rest 90 seconds

B. Every minute, on the minute, for 10 minutes:

8 Dumbbell Snatches (4/side)

Mountain climbers x Max Reps

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. 10min EMOM –

5 Burpees

+AMRAP Sit-ups

Score = Total Sit-Ups

5min REST

B. 10min EMOM –

10 KB Swings

+AMRAP Mountain Climbers (2:1)

Score = Total Mountain Climbers

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KIDS TRAINING:

A. Strength/Skill –

The Turkish Get-up

– 3/side bodyweight only

– 3-5/side w/ a VERY light weight (KB or DB)

B. 10min EMOM –

5 Burpees

10 Singles

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