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Thursday May 18, 2017 CrossFit Stapleton- Denver, CO

THOUGHTS AND IDEAS!!!

!!REMINDER!!

 It is Required to have 60 STRAIGHT minutes of play…

unlike FLEXYTIME which can be accumulated over the week. 

This Activity can be anything of the following or anything else creative you can come up with!!!

Run, Hike, Bike, Go play a sport, Kids… Etc

Happy Thursday! 

CROSSFIT CLASSES:
Performance-
A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading:
Men=115 lbs, Women=75 lbs)
C. May Challenge Core Cash-out
———————————————————————————————————————
Fitness-
A. Five sets of:
Back Squat x5 reps @ 30X1 (keep load the same all 5 sets)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
2 Deadlifts
2 Hang Power Cleans
2 Front Squats
2 Push Press
(You must perform 5 burpees any time the weight settles on the ground – go light)
C. May Challenge Core Cash-out
———————————————————————————————————————
Bumper’s Club – TBD
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. 15min AMRAP:
3 DB Push-ups
3 DB Power Cleans
3 DB Front Squats
3 DB Push-Presses
30 DUs (set DBs down obvs)
B. 10min AMRAP:
10 Burpees Box Jump-overs
10 Box Dips
:30 (accumulated time) L-Sit hold off box!
C. May Challenge Core Cash-out
———————————————————————————————————————

Kids Training:

Warm Up:
Relay Race
Strength/Skill
DB Thrusters 5×5 (use progression)
WOD:
Crossfit Baseball:
Home 5 burpees,
1st base 5 DB Thrusters,
2nd base 5 Push ups,
Third base Jumping lunges
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