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Thursday October 16, 2014 CrossFit Stapleton- Denver, CO

 

Level 1 Gymnastics Class

i99_muscle_up_clinic

i99fit is back at CFS

We hosted the first ever i99 clinic here at CrossFit Stapleton and are excited to welcome them back.

We are offering a Level 1 Gymnastics for Weightlifters Clinic this Saturday, October 18 from 1-3pm.  REGISTER HERE.  There are no pre-requisites for this clinic.

i99 instructors will spend the first 30 minutes working on mobility and core i99 movements.  Then the athletes will be split into groups and work on the following skill areas:

Handstand balance
Creating a hollow handstand
Rolling safety
Handstand walking techniques
Bars

Basic hollow arch swings
Piked toes to bar
Low bar drills for kipping pull-ups
Kipping pull-up techniques
Rings

Basic hollow arch swings
Dip progressions and drills
Overhead row and body wave drills on low rings
Overhead row and body waves on rings with spot

You don’t want to miss it!

CrossFit Stapleton – Building a Strong Community 

 

CROSSFIT CLASSES:

Long to Short- Interval Sprints (Record each time):

Run 1600 Meters

rest 4 minutes

Run 1200 Meters

rest 3 minutes

Run 800 Meters

rest 2 minutes

Run 600 Meters

rest 1 minute

Run 400 Meters

rest 30 seconds

Run 200 Meters

 

 

BOOTCAMP RX WOD: 

WOD – Endurance:
For TOTAL Time:

800m Run

THEN- 21-15-9

Burpees
Box Jumps (24/20)

KB Sumo Deadlift High Pulls (24/20)

THEN

500m Row

THEN 21-15-9


Russian KB Swings (55/35)

DB Thrusters (30/20)

Pullups / sub ring rows



THEN

800m Run

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